Dips 3x12

Round 1: Green Band
Round 2: Green Band
Round 3: Purple & Blue Bands

EMOTM for 8 minutes

8 push ups
15 KB Swings 26#

Team Day!!!!!

Bike level 4 + teammate rows 4 mins, switch, total meters rowed is your score (1745) (total 8 min)
100 Push Ups
100 Sit Ups
100 M sled push (150, we had 3 people)
100 M sled pull (150, we had 3 people)
100 DU's or 400 Singles, if partner can't do doubles you both do singles

3 people in our group.

Warm Up

• 200m run 2x - 10 KB Swings
  • 5 Strict Pullups
  • 10 Hip Extensions

Mobility

Bands - Shoulders
Foam Roller - Legs

WOD

75 DU's (300 singles)

21 - 15 - 9 Rx 115/75
OH Squat 95/65 20:14
Pullups 75/55

75 DU's (300 singles)

Pre-WOD:
Find 1 RM on back squat and shoulder press
Backsquat: #355
Shoulder press #165, failed 175, Got 170 2 weeks ago. . .

WOD for Time: didn't do this
15-12-9
DB squats/ thrusters (#45/25) -
Walking lunges
7.25

PostWOD
4 x 100m sprints

800m Prowler with John Wange
1 round of "Tailpipe"

Pre-WOD:
Find 1 RM on back squat (175#) and shoulder press (135#)

WOD
15-12-9
DB squats/ thrusters (35#)
Walking lunges

PostWOD
4 x 100m sprints

In 15 minutes, complete as many rounds as possible of the following ladder:
2 Thrusters @ 45kg/30kg
15 Double Unders
4 Thrusters @ 45kg/30kg
15 Double Unders
6 Thrusters @ 45kg/30kg
15 Double Unders
8 Thrusters @ 45kg/30kg
15 Double Unders
10 Thrusters @ 45k/30kg
15 Double Unders
…continuing in this order until the 15 minutes is up.
Beginner: Scale movements and load as necessary.
Advanced: Thrusters @ 60kg/40kg.

Result:- 45KG Barbell, 10+11 (Skips X3)

5 AM Lifting:
Boxes and Benches (no bands today)
1x 8 @ 60%
1x 5 @ 70%
1x 5 @ 75%
1x 3 @ 80%

Alternate between Box Squat and Bench Press with 1-2 minutes between the sets.*

Rotation:
3x 5 Weighted Hip & Back Extensions @ 45 lbs
Rest 60 seconds
3x 5 Heavy Good Mornings @ 135 lbs
Rest 60 Seconds

Extra:
3x 5 Deficit Dead Lifts @ 75 lbs (standing on 45 lbs plates)

There is no description for this WOD as it is stat.

Part 2) Warming Sets

Set #1 – Power Snatch + OHS + Squat Snatch @ 50% of 1RM Snatch
Set #2 – Power Snatch + OHS + Squat Snatch @ 55% of 1RM Snatch
Set #3 – Power Snatch + OHS + Squat Snatch @ 60% of 1RM Snatch
Set #4 – 3 Squat Snatches @ 70% of 1RM Snatch
Set #5 – 2 Squat Snatches @ 75% of 1RM Snatch
Set #6 – 1 Squat Snatch @ 80% of 1RM Snatch