75 min
WU for 15 min; DU, KB snatch

1.Skill/conditioning
3x10 min EMOM

A.
1 min - 5 HSPU (abmat) + 1 rope climb
2 min - 6 OHS @ 25 kg
B.
1 min - 5 power clean + 5 power jerk @ 30 kg
2 min - 5 burpee box jumps
C.
1 min - 10 wall ball
2 min - 200 m row

2.Cool down
10 min AB

50(2)-40(4)-30(6)-20(8)-10(10) of
Double unders
Clean & jerk 95#

-Buy In-
Back Squat 5/3/1 – Cycle 2, Week 2
205x3, 230x3, 260x3+ (10)

WOD
For Time:
Run 400m
21-15-9
Box Jumps 24/20
Wall Ball 20/14
Run 400m

-Cash Out-
Goat Work – Many of you have goals written on the back board for May. The month is winding down–Get after it!

Muscle up skill work, then got 3 UBMU

Strength: 1x20 back squats

Metcon:
"Angie"
-100 pull-ups
-100 push-ups
-100 sit-ups
-100 squats

3rft
135lb Back Squats 10reps
10 pull-ups
10 double unders

30-25-20-15-10-5 rep rounds of:

• GHD sit-up
• Back extension
• Knees to elbow
• 95 pound Stiff legged deadlift

100 Burpee Challenge Day 54

Afternoon 1: 90 min

1.Own skill
A. HSW practice for 20 min
B. BMU practice for 20 min
- 1 2 3 3 4 5 = 18 reps

2.JG PP 27.8.2018
A. 3 x 8 Turkish Get-ups on each arm, 60 s rest between sets
3 x 12 kg
B. Accumulate 2 minutes or pronated passive hang (overhand grip) – shoulder width grip
C. Accumulate 2 minutes of supinated passive hang (underhand grip) – shoulder width grip
D. Accumulate 2 minutes of front support walks
E. 3 rounds:
- 20 palm push-ups
- 20 extensor push-ups
F. Core Stability
3 rounds:
- 20s straight arm plank
- 20s unilateral straight arm plank on each
- 20s bilateral straight arm plank on each side (
G. 3 rounds:
- 10 crab extensions with 180 external rotation
- 10s top of crab extension hold with 180 external rotation
- 10 crab extensions with 90 external rotation
- 10s top of crab extension hold with 90 external rotation
- 10 crab extensions with neutral hand placement
- 10s top of crab extension hold with neutral hand placement
- 60s rest

Afternoon 2: 90 min

1.Strength
A. Back Squat 5x4 @ 85%+ > 90 kg x 0.85 = 76.5
- 3 High box jumps after each set
- Rest as needed

B. 3 rounds:
10+10 Staggered stance RDL - 30 kg
10+10 Bulgarian Jump squat
15+15 Side crunches from hollow

Squat Challenge-200# Shits getting heavy

Then,

10 Burpees

15 Jumping lunges (L/R=2 reps)

20 Double unders

1 Shuttle run (5-25ft) <-- Touch the floor on each marker & at origin.

Rest exactly 90 seconds between each round

Even with built in rest this one sucked especially after the squat challenge which is getting heavy, though felt like i had a pretty good time on it. Was excited to really be pushing during that work time and rest up to go at it again for each round.

8 Rounds

It was a struggle to get out of bed this morning and it showed in my performance. No biggie ...these days happen.

Warm Up:
2x
5 Pull Ups
10 Push Ups
15 Squats

Mobility:
PNF Hamstring
Calf on wall

Max Effort:
1x 20 Back Squat
210 lbs
14 reps

MetCon:
5x
2 Snatch @ 125 lbs
50 Double Unders