DB Bench Press: 5 x AMRAP

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Used 50lb. DBs
16-14-13-13-15

20 seconds of work 10 seconds of rest, for 8 intervals each movement

Pull-up
Push-up
Sit-up
Squats

SWOD- Deadlift 3x5 -- 135, 155, 175

Clean&Jerk 3x2+2, 2x1+2, 7x1+2

lepoja

Men's WOD:

 "Grace"
   Complete 30 <a href='/journal/movements/16'>Clean &amp; Jerk</a>s at 135# for Time

   Aaron 7:00/ Ryan 8:30 (PR)

Ladies WOD:

 15 Min AMRAP of
 5 Hand Release <a href='/journal/movements/1175'>Push ups</a>
 10 <a href='/journal/movements/1689'>Burpees</a>
 15 <a href='/journal/movements/237'>DB Push Press</a>

5min Row/Bike with nose breathing only

Thoracic Flow video

EMOM10
1 power snatch = raaka tempaus
*Joka alkava minuutti 1 toisto
*Voit edetä nousevin painoin, mutta fokus tekniikassa ja räjähtävyydessä

WOD:
10-9-8-7-6-5-4-3-2-1
Front Squat
1-2-3-4-5-6-7-8-9-10
Push Press

1 round is the combined front squat and push press (i.e. 10 front squat and 1 push press)

Rx - 115/75

Wrist killer... Heavy weight for me but I wanted to give it a shot as long as my form wasn't way off - it took me forever and form could have been better but overall I was happy with it.

WOD:

21.15.9

SDHP 115/75

HSPU

Then:

3 Rounds

1 min max Push-up 72

1 min Plank Holds

For TIme

50 Swings @24
100 Thrusters @40
50 Swings @24