Warm Up

5min Double Under Practice

Then

3min Plank Hold
30 Sit-Ups
20 V-Ups
10 Squat Jumps

Mobility

Keg: Global Extension
Anterior Compartment Smash

Skill

HSPU

WOD

15min AMRAP
6 Handstand Push-ups
12 Kettlebell Swings (55, 35#)
200m Run

Warm Up

Agility Ladder

Mobility

T-Spine Smash
Banded Overhead Distraction

Skill

Overhead Squat (25)

WOD - {4 Rounds + 4 T2B}

10min AMRAP
6 Overhead Squats (115, 80#) - {24#}
9 Burpees Over the Bar
12 Toes to Bar - {Knees 2 Elbows}

For time,

90 Double unders

30 Ring dips MOD green band static

15 Power cleans 165/115

60 Double unders

20 Ring dips

10 Power cleans

30 Double unders

10 Ring dips

5 Power cleans

Time 21:45

Thruster Ladder: Increase weight by 10 pounds each minute until you can’t go any higher. Once you fail, complete as many double unders as possible in what remains of the minute.
Then…
Row: 2000m for time
155# clean/front squat
155# thruster = Rx
2,000M row in 8:22

Back Squat:

2x5 - 275
2x3 - 295,315
1x2 - 335, only got 1

C&J

Lots of work here - worked up to 245, missed the jerk on 255
Complex - Clean Pull, Full Squat Clean, Jerk x2 - worked back from 185 up to 225 or so

225 C&J x 5 singles

a) DL wk 4: 5x115, 145, 175#
b) BP wk 4: 5x55, 70, 80#
c) 5x2 hang snatch: 65#, 75#, 85#, could not get under 95#
(1x95# from the ground)
d) 8 min AMRAP:
8 PPx65#
8 burpee over bar
8 T2B
= 5+2 T2B
e) 3 Rounds for reps:
1:00 thrustersx65#
1:00 pull ups
1:00 rest
= 99 (R1: 37, R2: 30, R3: 32)

For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps (I modified this to only 155 lbs)
20 GHD sit-ups

I reduced the last load to 155 lbs. I did use a belt and wraps on the last set as well. The midline was not too killed, but my left shoudler was smoked and I was doing 3,2,3,2 for the last set of 10. I did them off the rack as well.
I think I could have done 160 but probably not 165. I wish I had used bumper plates so I could have dropped the weight, rather than rack it back on my neck... I hate that feeling after a while.
First 50 reps of OHS I did: 40,10
I broke down the 100 abmat situps as regualr unanchored situps full spread out top and bottom for big ROM.. slow and steady.
Second set of 25 OHS were not too bad and I did them about: 12,10,3
I did the 25 T2B with rings and did them: 15,10,11,11,3
The last set of OHS were tough. I did a couple with 135 then went to do 155 thinking I'd go to 160 or 165, but the shoulder was fried and that was that.
Last 20 GHD were not too bad at all really.

Good WOD. I have to work on using a little heavier load on my OHS to get used to that and to stack the weight rather than overly using my shoulders in the OH position.

Daily Training

Snatch

2 x 3 @ 75%, 2 x 1 @ 80%, 1 @ 85%, 3 x 1 @ 90%
95 115 135
Squat

3 x 5 @ 75%
305

Close Grip Bench

8RM…. then 1 x Max Reps @ 90% of 8RM
180 160@6

———————

With A Partner… Complete 6 Rounds

25 yard Resisted Sprint

Kettlebell STRICT Press– MAX REPS @ 53/35lbs
53L 35R
25 yard Resisted Sprint

Rest 1:1

————

Abs, your choice

Warm Up

3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

Then
20 Pass Throughs
20 Halos
10 T,Y,I and W

Mobility

IT Band Smash
Posterior Chain Smash

WOD

“Glen 0.5”
20 Clean and Jerks (135, 95#) (45#)
1 Mile Run
5 Rope Climbs (10 Modified)
1 Mile Run
50 Burpees

I went for a nice bike ride with Kendall and we were going to go to Pier 6, but we ended up looking at, and then using Brooklyn Bounders for the whole day, for about 3.5 - 4 hours.
GREAT time... Kendall was SOOO excited. She and I both climbed a ton. We did a lot of full belayed (automatic belays) wall cimbs and some bouldering practice on their vast wall... I also played on the balabce rope, that was super hard.
My hands were getting pretty badly beat up and fatigued.... great time though.
My toes and calves were also a bit tired.
Great overall body workout and great application of fitness, strength ,conditioning, and control... We will do this again I'm sure.