CF Open Games WOD 12.3

18min AMRAP

15 Box Jumps 24/20

12 Push Press 115/75

9 Toes 2 Bar

6 rounds + 6 reps

Not a great performance, but better than yesterday. Nice feeling like I finally have T2B down, if slowly.

10 Minute AMRAP

-10 Overhead Squat (95/65)
-10 Bar Facing Burpee
-10 Sit Up

Wendler:

DL: 5x265, 5x290, 5x315
Power Cleans: 5x150, 5x165, 5x175
Thruster: 5x175, 3x200, 1x220 (failed - tried twice and couldn't get it locked out - leg drive poor due to heavy legs on Sunday)

Metcon: 4 Rounds for time of: 400m run, 400mrow, 20 KBs (53lbs)

Time: 18:55

Worked on DUs

AMRAP 10:00
7x thrusters 95
7x sumo deadlift high pull 95#
9 rounds even

Rest 2:00

AMRAP 10:00
7x bar jump burpees
7x kettlebell swings 55#
9 rounds + 2

Total reps 254

stayed under 1:48/500m first km then bounced up around 1:55

Did immediately after heavy Helen

Pullups
1st min 1rep, 2nd min 2reps etc - did 11 reps but didn't restart due to shoulder pain

Ring roll out 3x6 - didn't do because of shoulder pain

This won't happen again but today, on the board, guess who was the biggest squatter at the box? Yup, me!

Disclaimer: Hulk, Dollar, and Coach, our three strongest lifters, were out today. :)

Warm Up:
All Skate
Did push ups, squats, a few pull ups but was more focused on mobility today.

Mobility:
2 pain ball on spine
Shoulders on bands
Work a weakness (hamstrings and back)

Max Effort:
Back Squat
Rest 2-3 minutes between rounds
1x5 @ 60% of 1RM (170 LBs)
1x5 @ 70% of 1RM (200 LBs)
2x5 @ 75% of 1RM (215 LBs)

MetCon:
5x
10 Ring Rows
15 Sit Ups
20 Squats

100 squats after warm up squats after heavy squats in squatacular!

Ladder up:

1-2-3-4-5-6-7-8-9-10 Reps of:

Clean High Pulls
Combo #1

Ladder dowm:

10-9-8-7-6-5-4-3-2-1

Inverted Burpees
Combo #2

5 rounds of :
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

7x2 deadlift 255 lbs

5 rounds of:
-250m row
-5 hang clean (100 lbs)
-10 wall balls (20 lb)

• time stops when u and partner get done with all 5 rounds