Skill
C&J
EMOM for 15 minutes: 1 Strict Deficit Handstand Pushup
3xRing Progression (60s rest)
(1 Strict Muscle up + 5 Strict Ring Dips + 10s L-sit Hold + Slowly lower from an inverted hang)

Strength
Snatch 1RM - 75kg (fail)
Got it locked but then lost it.

WOD
10 rounds for time of:
5 Pullups
10 Pushups
15 Squats
Could have gone sub 8!

1min hollowbody hold buy in

10 min amrap
15 cal row
15 kb swings (25 lbs)
15 sit ups

1 min hollowbody hold buyout

4+11

Deadlift #345x5x5
Bar Dips #80x5, 106x1, 143x1

WOD2 - 2 person team (Amira/Mike) - 2 Rnds: 24 DLs (135/95), 18 Sq Hng Clns (135/95), 12 Push Press (135/95), 6 OHS (135/95) - teams split reps however they want.

Time - 5:13

Bench Press work and DU work.....

For Monday.

BB:
7 min EMOM
1 power snatch + 3 heaving snatch balance
- used 115lb

2a) Bench Press:
2X5 @ 80%, 255
2X3 @ 85%, 265
3X1 @ 90% (285,295,305...285 felt too light)
– rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups:
2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.

Conditioning

100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#

For time.

*Rest 1 minute.

2 minutes ME Row/Airdyne for Calories (Airdyne is the preference)

Time - 6:00

Airdyne - 45 cal.

Class is at 4:30 on Monday

Skill:

7 min EMOM:
1 power snatch + 3 heaving snatch balance (as heavy as possible)
--then---

10-12 minutes of butterfly pull up practice/progressions

WOD:
*make sure your callouses are maintained!

"Cindy"
20 min AMRAP:
5 pull ups
10 Push ups
15 air squats

21-18-15-12-9reps for time of:
24″ Box jump
75 pound Power snatch (55)
Pull-up

SWOD:Back Squat 7 rm (Compare to January 14 5rm)

Cash Out: 50 Back Ext 50 situps

M/ 38/ 135 lbs/ 5'-6"
I did a couple WODs this afternoon
(I had a good night's sleep and was probably going to take Sunday off)
I did 6 rounds of:
walking lunge with 45 lb plate overhead 50'
weight plate push (90 lbs) for 50'
I did this is about 8:00

I took a short break and then did:
a bunch of rounds of Bench Press + High Box Jumps:
high box jumps (28" & 32" with rebound off gound, 36", 38,40,42 all for about 8 reps,43,44,45" for about 5-6 reps (I only got 1 really good jump onto 45"... My legs were not quite popping up there after the first WOD.
+
10 reps of bench press I used 95,115, 135 for 3-4 rounds and then 155 lbs for the last round.

Rest for a few minutes then did 8 rounds of Tabata DUs
40, 40, 40, 40, 32, 32, 32, 26

Do 5 rounds of swimming underwater only (no breathing and no movement above water) for a pool length (50 m) + 50 air squats
This is much tougher on the legs with the squatting but a fun challenging change of pace WOD.
I think I did well this morning at 6:30 before work... I did warm up with a bunch of stretching, pushups, lots of DUs, and air squats to get loose upstairs and then did the WOD...
Post WOD I took a steam and stretched out for about 10 mins.
Fun Time... my shoulder and left elbow has been feeling a bit tweeked so I wanted to lay off my upper body and do something I haven't tried in a while. Fun stuff

Hi Box (At Hip) Clean Technique - 95, 115, 135, threw in some Jerks

Clean + Hang Clean + Jerk - 4/5 sets at 185#

3 attempts to (Daily) Max at Clean & Jerk - 225#

Yoga.