3.2 mi run

Pre-Wod
1RM Deadlift
5x 75% - 155
3x 85% - 175
1+ 95% - 195 (got 2!)
2 box jumps between sets

WOD for time:
10 power cleans (185/115#) - did 95#'s
400 m run
20 HSPU
400 m run
10 power cleans

At Brick Crossfit in West Hollywood

Technique work:
parallettes L-sits, 4 rounds, between 10 -15 s.

4 rounds of 15 supermans

WOD:
6 rounds
KB = 1.5 pood

6 KB swings
6 KB SDLHP (sumo deadlift high pull)
6 1 arm KB lunges

between each round do 10-8-6-4-2-0 burpees

For time of:

25-20-15-10-5 reps of:
Deadlifts 135 lbs / 95 lbs
Bar facing Burpees
Kettlebell swings 2.0 pd / 1.5 pd

Warm up
400m Run

2x
8 Jump Squats
8 Hip Extensions

Mobility
Shoulders - Partner PVC
Hips - Knee in Corner (Subbed for Lunged hip Stretch)

WOD

Part A) Push / Push Press / Push Jerk
*No more then 5 sets @ Press
*Continue with just final lifts once failure is reached on 1st

Press - 145# New PR - Failed on 165#
Push Press - 185# New PR - Failed at 195#
Push Jerk - 195# New PR - Failed at 205#

Part B - "Final Ascent"

5 - 10 - 15
Back Squat 225/155
Box Jump 24/20

Scaled to 185#

Time: 6:38 - Weight got pretty heavy.

Part 1: 400m shuttle sprint for time (67 sec.)

Part 2: 5 RFT

1 rope ascent
200m weighted run (60#)
(9:37)

Part 3 : Snatch Ladder
1 rep every 30 secs
(105#)

"Ship"
9 RFT
7 squat cleans (185/135#) 105#
8 burpee box jumps (36/30") 24"

"Morrison"
50-40-30-20-10
Wall balls (20/14#)
Box jumps (24/20")
KB swings (53/35#)

Partnered with Matt

This was at Angela's globo gym

1) run 1 mile (7.5 mi/hr)
2) 3 sets of 10 reps bench press (145, 165, 185)
3) run 0.5 mile (8.0 mi/hr)
4) 3 sets of 10 leg press (275, 315, 345) [waiting for squat rack to open up]
5) 3 sets of 10 back squat (185, 225, 275)
6) 3 sets of 10 curls for the girls, standing, preacher curl bar ( 75, 75, 85 )
7) 50 sit ups playing catch w/ a 4 lb medicine ball w/ Angela

A.
Three sets, not for time, of:
Rope Climb x 2-3 ascents
(start each climb from an L-seated position)
Dragon Flags x 4-6 reps
B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

A) done
B) 4 STO (cut the HSPU to 8 because I was running out of time and staring at the wall waiting for the fatigue to dissipate, whacked my chin 2x with the bar on STO…just struggled with this today)
C) 17 STO (cut the HSPU to 5)
D) 19 PU (5 HSPU)

L2
Power Clean
8 x 2 (heavy, 60 seconds rest) (195lbs)
then add 10% more weight
15 x 1 Clean Pull (215 lbs)
Post WOD
Unweighted Glute Ham Raise
100 Reps
Banded Hamstring Curls
100 Reps
Trunk
Abmat Butterfly Sit ups
100 reps