Warm Up

2 Sets of 10 yards with 10 Yards sprint of:
High Knees
A-Skip
Knee Hugs
Quad Pulls
Side Lunge
Spider Walk
Sink Bugs
Broad Jump
Power Skip

Mobility

20 PVC Pass Throughs
20Halos
Banded Overhead Distraction
Plantar Surface and Calf Smash

Strength

Deadlift (5x5) --- [110#]

5 x 5
Rest Exactly 2mins

WOD ---- [16:13]

200m Overhead Lunge ---- [10#]

Every 2mins Run 200m

20min Time Cap

4 Rounds

30 Double unders

20 Wallballs 20/14

10 Push jerks 155/105

Time 30:57

Wow! Maybe I shouldn't have tried for Rx... ha ha. I made it but it was very slow going. I did the wall balls in sets of 5. The push/split jerks were in sets of 1! I need to work on bending straight down (not over) when I jerk/push press. Old PR for clean & jerk, on the board, was 100. Guess that was an old # so I changed it to 105!

Στηθος - press 40Kg x 8 x 2
Πλατη - pull (machine) 50Kg x 8 x 2
Δικεφαλοι - 7Kg x 8 x 2
Τρικεφαλοι - 7,5Kg x 8 x 2
Front Squat - 20Kg x 10 x 2
Γαστρο (machine) - ? X 8 x 2
Knees to chest. 15 x 2

@ Joe

EMOM: Climbing DB Rows (1 Push up holding dumbbells + 1 triceps extension = 1 Row)
1st minute: 1 Row, 2nd minute: 2 Rows, 3rd minute: 3 Rows....
Went 9 minutes with 15 lbs for the first 4 minutes and 20 lbs for the rest.

EMOM for 16 minutes:
15 Double Unders
4 Strict Chest to bar Pull-ups

Did 10 triple unders in a row warming up. Did a few during the WOD, too.

Strongman WOD: Stones Ground to Shoulder (115/65) 5 rounds: 1 minute work, 1 minute rest
95#bag
14-13-12-11-8

WOD: 3 rounds for time: 15 Toes to Bar 15 Ground to Overhead (95/65)
45#
7:22

10 mintues of Every Minute on the Minute 3 reps of Front Squat using approximately 85% of 1 Rep Max. My 1 RM = 215 lbs so I went up a little bit and used 185 lbs for the FS
Warmed up with:
bar x 8
85 x 8
105 x 5
125 x 5
145 x 5
165 x 3

185 x 3 (I didn't use a belt until the 8th min. - then I used it to prevent any injury if I rounded my back.. good thing as this was hard on the last 3 minutes)

I rested for about 8-9 minutes and did a Post WOD quick and hard conditioning of:
21-15-9
Pullups & Pushups.
I did that in 1:50 (much faster than I thought I'd do... I really just walked around and got my wind back and tried to relax, then hit it hard.
Stretched for about 5-10 minutes and went home.

A. BS @ 3011; 10,10,10,10,10; rest 3 min SCORE: 275#
B1. Press @ 12X2; 4-5 x 3; rest 30 sec SCORE: 175, 185, 195#
B2. CTB chin ups - AMRAP (-2) x 3; rest 3 min SCORE: 22, 16, 15
+
15,12,9 @ 100% x 2:
PC - 115/80#
Burpees
REST 8 min b/t sets
SCORE: 4:57, 5:59

Notes:
- add weight per set for BS - slight jumps
- pause 2 sec on rack and 2 sec overhead for press
- go for it for both sets on circuit

Sunday partner WOD

10 pull ups
20 push presses
30 air squats

20 min AMRAP

Pre-WOD:
-Work up to a heavy set of 3 Front Squats

WOD - For Time:
(#135/95)
-90 Double Unders/30 Power Cleans/15 Front Squats

-60 Double Unders/20 Power Cleans/10 Front Squats

-30 Double Unders/10 Power Cleans/ 5 Front Squats

Warm Up

3min Plank Hold
(Right, Middle, Left)

2 Rounds of

25 DU
7 HR Push-Up
7 Burpees
7 Sit Ups

Mobility
T-Spine Smash
Posterior Chain Smash

WOD

3 rounds of:
50 Air Squats
7 Pull-Ups [GREEN BAND - M]
10 Hang Power Cleans (135, 95#) --- [65#]

CASH OUT:
800 M RUN