Mo/Stability/CD:
arm circles/swings,asst. long squat,calf crush,spiderman,int/ext rotation shoulders,cobras,wrists, torque

Strength/Skill:
kipping

WOD1:
Run 1 mile
WOD 2:
Karen
150 wall ball shots for time

“Meadows” for time:

20 Muscle-ups
25 Lowers from inverted rings (straight body & arms)
30 Ring HSPU
35 Ring rows (body parallel to ground- use box for legs)
40 Ring push-ups

did RX'd except for muscle-ups, did jumping muscle-ups

1-1-1-1-1 clean & jerk - 175lbs

then…

9 power cleans @ 75% 1RM - 135 lbs
21 bar facing burpees
6 power cleans
15 bar facing burpees
3 power cleans
9 bar facing burpees

WOD 1 - 4 full rounds completed

10 thrusters (95/65)
15 kettlebell swings (1.5/1.0)
run 250m

AMRAP 12

rest 5 minutes

WOD 2 - 3 full rounds completed

10 SDHP (95/65)
15 goblet squats (1.5/1.0)
run 250m

AMRAP 8

3 x 5 bench press - 155 lbs

then…

25-20-15-10-5
ring push-ups
weighted sit-ups (45/25)

3 x 5 squat - 205 lbs

then…

30 back squats @ 50% of 3×5
10 push-ups
15 front squats
10 push-ups
10 overhead squats
10 push-ups

2 rounds

Five rounds for time of:
10 deadlift (bw) --> 185#
10 KB Swing 72# --> 50# db
10 pull ups

3 x 5 bench press - 135 lbs

then…

21-15-9
deadlifts @ bodyweight (165 lbs)
ring push-ups

75 double unders
12 handstand push-ups
21 kettlebell swings (1.5/1.0)

5 rounds

This was by far my worst WOD EVER!! Nothing was working today..no double unders, HSPU, nothing!! A bad day at the office!

ONLY 2 ROUNDS COMPLETED at the 30 minute time limit

3 x 5 squat - 205 lbs

then…

AMRAP 10:

1,2,3,4,5,6…….
chest to bar pull-ups
wall balls (20/15)