Skills:
3rounds:
3 Turkish get ups with each hand (6 total, use 16kg)
10 Good morning with elastic band
8 Ring row with muscle-up grip
WOD:
AMRAP 10
5 kb Snatch with each hand 24/16kg (!0 en total, use 20kg)
7 burpees
9 box jumps

hice 6 (o 7) rondas + 9 Snatchs

"Donny"
21-15-9-9-15-21
Deadlift, 135lb
Burpee

I did this technique workout during my lunch hour at Mid City Gym
I warmed up with lots of DUs and stretching.
I then went to work on cleaning and mostly squat cleaning sets of 4-5 reps.
45 lb bar
75 lbs
95 lbs
115 lbs
135 lbs
155 lbs (x3)

I then went to work on KB snatching and DUs
I did a couple sets with the 1 pood and then used the 1.5 pood for a couple sets. I did 5 reps each arm and then did some altering DUs and sprinting in place jump roping.
not too bad but my hands are a bit beat up. I need to trim my callouses and rest a bit.

Strength
Every 30 seconds for 10 minutes 1 Deadlift @ 80% of 5rm - 115lbs
(20 Rounds)

Wod
5 Rounds

3 Kettlebell Swings 55/35 - 35 lb
L arm Front Rack Carry 5 yards
R arm Front Rack Carry 5 yards

6 Kettlebell Swings 55/35
L arm Front Rack Carry 10 yards
R arm Front Rack Carry 10 yards

9 Kettlebell Swings 55/35
L arm Front Rack Carry 15 yards
R arm Front Rack Carry 15 yards
9:09 min
Rest EXACTLY 2 minutes after completing the wod
then perform max effort burpees in 2 minutes - 22 burpees

5 rounds of:
20 Pullups
30 Pushups
40 Situps (I always do them anchored)
50 Air Squats
(No music - done at Bklyn Heights gym.)
I was tired and didn't feel like working out, but warmed up & felt pretty good (still a little lingering fatigue from the last WOD with my midline and shoulders). I warmed up pretty well and got warm.. not much pushups, but stretched out my shoulders.
R1: 2:21
R2: 2:47
R3: 2:38
R4: 2:52
R5: 3:02
(Rested exactly 3:00 between each set as Rx)
Score time: 25:40
I felt good overall but my hand were a bit beat up. I did use chaulk and was jumping up to a split bar off the side of a crossover station.
I was recooperating well... kind of surprised at my somewhat poor dip on my 2nd set. I mentally approached each set, after the first, as "don't get too ramped up, but go at it with gusto and if I have to stop then do so but keep em short.
I split up my pushups on my 3-5 sets for about 21 + 9.

Post WOD: 500m Row (at about 1:58 pace & 350m Row at about 1:50 pace). I was pretty winded and my hams were getting hot, but good overall... I was attacking the Row well. I felt better afte the harder 350. The first 500 got me pretty tired... I should work interval Row training Post WOD.

Body Building:

2 x 15 - Preacher Curls
1 x Burnout - 21's
2 x 15 Side Lateral Raises
1 x Burnout
1 x 50 Ring Dips
1 x 25 Strict Pull Ups
1 x 25 Ring Rows

Conditioning - CF Football

6 Rounds: Max Reps
Max Rep Deadlifts (275/155) lbs - 30 seconds
Rest 30 seconds
Max Rep Burpees - 30 seconds
Rest 30 seconds

Skill: 20 minutes of handstand practice. WOD: “Sprint, Sprint, Sprint” 21 Calorie row 15 Burpee box jump M/F 24in./20(intermediate) Burpee step-up 24in./20(novice) 9 Cleans M/F 135#/95(intermediate) 95#/65(novice) 15 Burpee box jump 21 Calorie row (Workout courtesy of Festivus Games)

8:21 - Rx

Skill- (15mins) “Hollow body” part of the kipping pull up. This skill will help you be able to better control yourself during pull ups. Allowing you to string more pull ups together more efficiently.

Then,

1/2 “Holleyman”

15 Rounds

5 Wallballs 20/14 - Modified with Wallball Front Squats

3 Handstand push ups - Mod with GHD Push ups

1 Deadlift 225/155 -105 lbs.. should have done at least 115 for this.

Warm up: row 600m, run 200m, push 40x, flutter kick 20x (4 count)
Time: 4:58

Work Capacity: “Annie” with air squats. Complete 50-40-30-20-10 reps of…
Double unders
Air squats
Sit ups
Time: 18:21

DBell press 40x

Squat 5x5 (195 lb)
Overhead Press 5x5 (100 lb)
Deadlift 1x5 (170 lb)

Wasn't paying attention to how much weight I was adding; accidentally deadlifted 185 lbs...