WOD: Max Reps Dead lift

225lb Dead lift for reps - 41 (had at least 10 more in me - I wimped out) - the set was unbroken (could not set weight down)

Strength: Front Squat Progressions (did after DL reps)

1x5x135, 1x5x155, 1x5x185, 1x3x205, 1x3x225, 1x2x245 (felt in my groin), 1x5x225, 1x6x225, 1x5x225

Ring Dips: 8 sets/8-10 reps per set
Rowing: 2 x 500M (1:59min, 1:48min)

Worked on: Toes to Bar, Muscle Ups,

Set a new PR today by 16 sec! Was going to go easy to rehab the shoulder, but felt good enough to go for it.

10-9-8-7-6-5-4-3-2-1

Deadlifts @ 1 1/2 x bw (250)
Bench press @ bw (185)
Power cleans @ 3/4 bw (95)

File your hands down and do homework on the Kettlebell Snatch. Take care of your hands and utilize the corkscrew method.

Strength:
Ring Dips - 4 x 5

WOD: Viking Warrior Conditioning 15/15 (53/35) Snatch Protocol X 25 sets

15/15 = 15 seconds work/15 seconds rest
You will snatch with weakhand for 15 seconds, rest 15 seconds then switch to stronghand = 1 set

*Your goal is to try to maintain a consistent rep (6-8) count for all 25 sets.
*Score is total number of reps completed. (e.g. you do 7 reps on each hand for all 25 sets = 350 reps)

Strength:
Ring Dips - 4 x 5 I could do three back to back!!!!

WOD: Viking Warrior Conditioning 15/15 (53/35) Snatch Protocol X 25 sets

15/15 = 15 seconds work/15 seconds rest
You will snatch with weakhand for 15 seconds, rest 15 seconds then switch to stronghand = 1 set

*Your goal is to try to maintain a consistent rep (6-8) count for all 25 sets.
Had Consistent Reps at 7 each arm. RX

WORK WORK WORK WORK WORK. . .

File your hands down and do homework on the Kettlebell Snatch. Take care of your hands and utilize the corkscrew method.

Strength:
Ring Dips - 4 x 5

WOD: Viking Warrior Conditioning 15/15 (53/35) Snatch Protocol X 25 sets

15/15 = 15 seconds work/15 seconds rest
You will snatch with weakhand for 15 seconds, rest 15 seconds then switch to stronghand = 1 set

*Your goal is to try to maintain a consistent rep (6-8) count for all 25 sets.
*Score is total number of reps completed. (e.g. you do 7 reps on each hand for all 25 sets = 350 reps)

File your hands down and do homework on the Kettlebell Snatch. Take care of your hands and utilize the corkscrew method.

Strength:
Ring Dips - 4 x 5

WOD: Viking Warrior Conditioning 15/15 (53/35) Snatch Protocol X 25 sets

15/15 = 15 seconds work/15 seconds rest
You will snatch with weakhand for 15 seconds, rest 15 seconds then switch to stronghand = 1 set

*Your goal is to try to maintain a consistent rep (6-8) count for all 25 sets.
*Score is total number of reps completed. (e.g. you do 7 reps on each hand for all 25 sets = 350 reps)

File your hands down and do homework on the Kettlebell Snatch. Take care of your hands and utilize the corkscrew method.

Strength:
Ring Dips - 4 x 5

WOD: Viking Warrior Conditioning 15/15 (53/35) Snatch Protocol X 25 sets

15/15 = 15 seconds work/15 seconds rest
You will snatch with weakhand for 15 seconds, rest 15 seconds then switch to stronghand = 1 set

*Your goal is to try to maintain a consistent rep (6-8) count for all 25 sets.
*Score is total number of reps completed. (e.g. you do 7 reps on each hand for all 25 sets = 350 reps)

Clean & Jerk
2-2-2-2-2
Then...
50 Burpee pullups (untimed)

165,185,195,195,205x1