Total 65min:
7500m row + 2000m row / 2min recovery
Alku- ja loppuverryttelyt 10min+10min

Hang Power Snatch
1-1-1-1-1-1-1 PR 95 pounds

Partner WOD
1-2-3-4-5-6-7-8-9-10
Run Ladder from 1-10 in alternating partner fashion. Run up ladder with one arm at a time.
Perform this with kb cleans (partner not working hold bell in rack position)

Then perform this with kb Push Press (partner not working holds bell in OH position)
*Burpee penalty if bell has to be set down

Weightlifting
Some Running and Skipping (also backwards) + Dynamic Stretching (Warm-up)
3x5 Bench Press (65kg)
5x3 Explosive Pushups (about 60s rest)
3x5 Barbell Rollouts (Close-Grip)
Static Stretching + Foam Rolling (Cooldown)

AS MANY ROUNDS AS POSSIBLE
* 15 GROUND TO OVERHEAD
* 30 DOUBLE UNDERS

WOD:
6 Minute AMRAP
-10 Wall Ball Shot (#20/14) I used 6, not much else was available
-10 Ring Dip (assisted)
(Completed 5 rounds)
6 Minute AMRAP
-10 Box Jump (18")
-10 T2B
(Completed 3 rounds)

Post-Wod:
Bench Press 5-5- 3-3 -1-1
75-80-85-90-95-100
100 is a new PR! Wasn't able to do 105.

10 Burpees
20 Double-Unders

10 Rounds for Time

WARM UP
Mobility
- Ball: Hamstring
- Box & Band: Hamstring
- Band: Shoulder & Elbow Flexion with Neck
Dynamic Warm Up
- Row 5-10 min
Burgener Warm Up
Skill Transfer Drills

WOD – “DIANE”
21-15-9 reps for time:
- Deadlift (225/185#)
- HSPU

165lb deadlift, 21 regular hspu - 15 & 9 hspu w. red+purple band.
Time: 6:??

Notes: I learned about intensity. I wanted to do this RX'd because I knew I could finish it, but it would take me a long time to do the hspu. Instead, Sean slapped me in the face w. some crossfit philosophy and told me it's about the intensity, not the weight. Basically, he told me to check my ego.

What Improved: On the last 6 of my first 21 hspu I learned the kipping hspu!

What Needs Work: Writing down your time... I completely forgot, but I know it was int the mid-lower 6 min range. Also, I think I could've gone heavier on the dl.

This WOD was grabbed off the CrossFit BC website - however, we have doubled the amount of everything cos we are PooBears and we represent!

In Teams of 2, complete the following for time. BOTH RUN at the same time and complete the whole running distance each. Only one person can be doing the working at a time and you can't move onto the next exercise until all reps of the previous movement have been completed. Must share the workload EQUALLY.

1600m run on treadmill at 14km/h
20 x pull ups
20 x 20kg dumbell swing (right arm)
20 x 20kg dumbell swing (left arm)
60 x 24" box jump
80 x push ups
100 x sit ups
120 x burpees
1600m run on treadmill ar 14km/h

Matty O & Bretto = 29:40

5 Rounds: (All done with 95 lbs, RX!)
2 Deadlift
2 Hang Power Clean
2 Push Press
2 Back Squat
2 Push Jerk
200m Run

Felt good for this, I wanted to jump to 135 for the RX+ but it wasn't worth it, would have slowed me down too much. Overall ended up with a great metcon!

5 Rounds:

2 Deadlift 95/65

2 Hang Power Clean

2 Push Press

2 Back Squat

2 Push Jerk

200m Run

Rx is 95/65 Don’t go up go faster!!!!!!

Then work on a skill you need work on…

This was fun! Worked a little on DU AKA lack of DU