Angie

For Time

100 Each Pull Up
Push Up
Sit Up
Air Squat
35 Minute Cap

34:48 (I think??? This is why I shouldn't log WODs 2 weeks after completing them...)

Used green band on pull ups (killer!). Still terrible at sit ups. But turbo/beasted through the squats 50/30/20 or so.

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• Cooled down with with a 500m row.

Strength/skill

Push Press
15 Minutes To A Heavy Single (possibly a new 1RM)
90 Seconds to 2 Minutes Rest between efforts

Got up to 85# PR!!

Seated K.B. or D.B. Press
12/10/8/6/4/2/1 Max Effort
90 Seconds between efforts

Did 12/11/10 with 15# (clearly didn't read the whiteboard/listen to directions well..)

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Conditioning

21/15/9 RFT of:

Ring Push Up
D.B. Snatch Left
D.B. Snatch Right (45/25)
Chin Up

11:40 using 15# and green band

Baseline: Pre-SOP and box breathing, then ROM Drills.

Row 500m, then 3 rounds – 10x push ups, 10x KB floor press (35#/26#), 10x leg levers.

Strength: Bench press (Deload wave) – Warm up then, 60% x 5 reps, 65% x 5 reps, 70% x 5+ reps.

Work Capacity: Complete the following for time:
50x double unders
10x KB swing (53#/35#)
35x double unders
20x KB swing (53#/35#)
25x double unders
30x KB swing (53#/35#)
15x double unders
40x KB swing (53#/35#)

Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

Run 800m

20 Box jumps 24/20

20 Wallballs 20/14

3 rounds

Felt good on this one...well, except for the run in the torrential downpour. Was nervous about slipping on box jumps but only issue was 3rd round, where i narrowly tripped. Was fine and kept going. Really tried to do fast box jumps. Did wallballs in sets of 5 and pushed myself to do the last round in sets of 10.

3 Rounds

15 Overhead squats 135/95 (MOD: 55#)
15 Burpee C2b pull ups (MOD: green band)
50 Double unders

This workout was TERRIBLE!!!!! Overhead squats have been my nemesis since day 1. My back is so inflexible.. and doesn't like this movement. Moved up to 55# to challenge myself but unfortunately I could only do them in sets of 3 (even 2's by end of round 2 and 3). ugh. I did banded pull ups which took a ton of time. And with my new rope, my double unders have gotten slower. Still hoping I can start to string them together soon. Just happy to finish this WOD.

Time 35:25

Bench Press: 4x4 of 70%of max...mine is 80lbs... last set did 10 reps.

Conditioning: 20/10 x8 rounds
Sit ups (shoot for 10 reps..did 10, 10 ,9,9 and 9 for the rest)
Kettle bell Thrusters (shoot for 5 reps..the first 3 dset did 5 after that only got 4 and the last set only got 3, Note to self, need to work on this, first time doing, form kindof suxed)
Airdyne..10 cals last 2 sets only got 8 cals
Pushups (shoot for 10.first set did 10, then 8 then couldn't get but 5 or 6 for the rest)
Wall ball 14lb ball (shoot for 10 did 10 then 7 then finished the last 3 with 5rep. but I did squat down far enough...I think)

Push Press 5-5-3-3-1-1-1

then @ 70% of your new 1RM AMRAP in 5 minutes 10 Push Press 10 Front Rack Lunges

10 Front squats
10 Box jump overs
10 Thrusters
10 Power cleans
10 Toes to bar
10 Burpee Jump Overs 12"
10 Toes to bar
10 Power cleans
10 Thrusters
10 Box jump overs
10 Front squats

12m AMRAP

6 pullups
8 hanging cleans @ 85 lb
10 situps

then

2 mins of burpees

Hammer Strength:

Iso-lateral Bench press 3 x 10 reps
90-90-110

Seated Row 3 x 10 reps
115-115-115

Iso-later Decline press 90 pounds
10-6-6 reps

Low Row 70 pounds
10-10 reps

Barbell:

Incline bench press 135 pounds
5-6-7-7 reps

Bent-over rows 70 pounds
10-10-10 reps

Burnout cable chest press and assisted pull-ups