Baseline: Pre-SOP and box breathing, then ROM Drills.

Row 500m, then 3 rounds – 10x push ups, 10x KB floor press (35#/26#), 10x leg levers.

Strength: Bench press (Deload wave) – Warm up then, 60% x 5 reps, 65% x 5 reps, 70% x 5+ reps.

Work Capacity: Complete the following for time:
50x double unders
10x KB swing (53#/35#)
35x double unders
20x KB swing (53#/35#)
25x double unders
30x KB swing (53#/35#)
15x double unders
40x KB swing (53#/35#)

Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

Strength/skill

Push Press
15 Minutes To A Heavy Single (possibly a new 1RM)
90 Seconds to 2 Minutes Rest between efforts

Got up to 85# PR!!

Seated K.B. or D.B. Press
12/10/8/6/4/2/1 Max Effort
90 Seconds between efforts

Did 12/11/10 with 15# (clearly didn't read the whiteboard/listen to directions well..)

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Conditioning

21/15/9 RFT of:

Ring Push Up
D.B. Snatch Left
D.B. Snatch Right (45/25)
Chin Up

11:40 using 15# and green band

Angie

For Time

100 Each Pull Up
Push Up
Sit Up
Air Squat
35 Minute Cap

34:48 (I think??? This is why I shouldn't log WODs 2 weeks after completing them...)

Used green band on pull ups (killer!). Still terrible at sit ups. But turbo/beasted through the squats 50/30/20 or so.

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• Cooled down with with a 500m row.

Warmup

500M Row +
2 Rounds of:
7 Pseudo Planche Push up (fingers towards toes)
7 Tiger Bend Push Up

These were awk..

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Strength/skill

Bench Press
10/10/10 @ 55% (6/4/13) of
90 Seconds rest between sets

45#? I think? Really need to log WODs closer to the date..

Press
10 Minutes To A Heavy Single

47# - these were MUCH harder than I remember/thought. Didn't realize how vital the knee/hip power was until today.

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Conditioning
21/15/9 RFT of:

Ring Row
D.B. Snatch Left (45/25)
D.B. Snatch Right
12 Minute Cap

7:51 - 15#

Run 1mile
100 pull UPS
200 push UPS
300 squads
Run 1 mile

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

(42#)
Could do more weight for Power Cleans next time

Reps: (3+14, 3+15, 3+17, 4, 3+14)

Every 45 secs for 9 mins:
1 Power Snatch,
1 Overhead Squat,
1 Snatch Balance,
1 Hang Squat Snatch,

PVC.
Next time 22#

FT:

100 Toes2Bar
Start WOD by doing 10 push-ups, then every minute on the minute stop doing T2B and do 10 push-ups.
10 min Time Cap

Circuit involving the following:
- Burpees
- Push Ups
- 10kg Plate Sit Ups
Start at 10 reps each, then 9 reaps each, then 8 etc all the way down to 1.

150 min

WU for 10 min
Skill: MU practice for 40 min
Progressions
Muscle up EMOM: 10 reps
Total muscle ups: 15 reps

1.Strength

A. Back squat
A1. Build to a heavy triple (3) for the day in 15 – 20 minutes
A2. Back off sets – 6 x 3 @ 85 – 90% of A1, go every 75 seconds

B. Alternate
B1. Weighted strict chin up – 4 x 5 @ AHAFA (as heavy as form allows), rest 1 minute before B2
10 10 10 4x7.5 kg
B2. Weighted strict dip – 4 x 5 @ AHAFA, rest 1 minute before B1
5 5 5 3x5 kg

2.SPP (Conditioning)

A. 7 minute AMRAP
7 power snatches @ 40/30kg (95/65lbs)
7 burpee box jumps @ 24/20″
Result: 4 + 7 power snatch
174/185

REST. 10 Minutes

B. 7 minute AMRAP
10 thrusters @ 40/30kg (95/65lbs)
12/8 cal assault bike
Result: 4 + 9 thruster
175/185

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow