3 rounds of “Eva” (35min time cap)

3 Rounds

800m Run
30 KBS 2/1.5 (mod: silver 1.25)
30 Pull ups (mod: purple band)

Last time we did 3 rounds of Eva was in April. I used the green band/silver KB and was 29:40. Used the same KB this time, dropped to the purple band and finished in 28:55, so PR, yay! KBs were 20/10, 15/15, 12/10/8. Pull ups were 6's and 7's at best, then 2's and 3's at the end. I wanted to drop to ring rows pretty badly, but hung in there and knocked them out.

For time:
12 Thrusters 135#
24 ring dip
9 Thruster 165#
18 ring dip
6 Thruster 185#
12 ring dip
3 thruster 205#
6 ring dip

Scaled to: 135, 135, 155, 165

NOT on the minute.. I actually took about 60 seconds rest after finishing each set.. so for about 15 seconds of work then 60 seconds rest for each round of 10 rounds. (last time I did 4 rounds with 185)
VERY LITTLE WARM UP AT ALL
175 x 2 for first 4 rounds
185 x 2 for 2 rounds
190 (PR) x 2 for 4 rounds (I did use a spotter, just in case but never needed it.)
Barely got the last rep... but I got it.
I might have SLIGHTLY bounced a couple times here and there, but I was trying to NOT do that. Gotta work on the press of the chest. I might incorporate a little work off the chest with light weight. Like lower down slowly, wait at the bottom and explode out for a few reps of medium weight to get used to getting super tight and then exploding out.

I warmed up with bar x 6 with getting nice and tight and working on form for all warm up sets
95 lbs x 6
135 x 5
155 x 4
(I was going back and forth between doing a set of bench press and then doing a set of squats to warm up and get used to the movements)
Not much warming up other than stretches and a little bit of DU and

I took about 10 minutes break and then went right into the Back Squat WOD

WOD

30 DB Snatch @ 50
10 Situps
20 DB Snatch
20 Situps
10 DB Snatch
30 Situps

4:21

Rest 2 min (6:51)

Bear Complex of

Deadlift/Power Clean/Hang Clean/Push Press @ 115

on the min do 5 burpees

until clock hits 15 min

23 total bear complexes

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

For Time Complete all reps of each exercise before moving to the next

3,6,9,12,18………

Push Press (95/65lbs)
Box Jump Overs (scale to jump or step up and over)
As far as you can go in 12min
Made it into 21

Then, straight away:
Find you heaviest 1Rep Push Press in 10min
Max weight was 70#

A. Push Press 3-3-3-3-3
B. 5 rounds: 30 kettlebell swings 24/16, 30 sit ups

1) 10 minutes to establish a 2RM UB Hang Snatch (top of knee).
95x2 115x2 125x2 135x2 145x2 155x1

2) 10 minutes to work to a near maximal Jerk Triple from blocks/rack (each rep may be dropped).
135x3 155x3 185x3 205x3 225x3

3) Helen
*i didn't start the clock but I think it was sub 10min

For Time: 10 Deadlifts (225/185) 20 Pull Ups 30 Wall Balls (20/14) 40 Box Jumps (24/20) 50 Double Unders 40 Box Jumps 30 Wall Balls 20 Pull Ups 10 Deadlifts
15:55
DL: 115
WB: 20# med ball squat
Back/neck issues this week

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
8x20m Sprinting Drill + 20m Strides (walking skipsx2, high kneesx2, B-skipx2, straight-leg boundsx2)
4x30 High Knees Leaning into a wall
10x60m Sprints at 70-80% (about 40s rest)
Pole Vault/Long Jump Drill - 20xSprinting and Long Jumping off a Springboard (Sandpit)
2x10 Medball Scoop Throws for Height
2x8 One-Arm Medball Throws on a wall
2x8 Overhead Medball Throws on a wall
1x10 Lying Back Extension Overhead Medball Throws
Static Stretching (Cooldown)