warmup
loosen shoulders
push press

strength
push Jerks
5-5-3-3-2-2
no split or moving feet, dip, explode up and press
95-125-145-165-175-180

WOD
JT
21-15-9
HSPU
Ring Dips
Push press
i really thought i would do well here. i chose to do my hspu on the center pole in my garage instead of against a wall (which i have no open space for), spent a lot of my time kicking up into a hspu, missing that, getting pissed, throwing things and slamming my fist into the ground! oh well, just means i can shave minutes off next time!

9-7-5:

• Power Clean (135)
• Pullup
• Shoulder to Overhead (135)
• Ring push ups

Post WOD:

-Tabata situps (100 total)

Should have of gotten sub 4...will next time

In teams of two, sharing all work evenly. Both people run at same time and complete whole distance each:

• 700m Run
• 60 x 50kg Power Snatch
• 700m Run
• 60 x 50kg Clean & Jerk
• 700m Run
• 60 x 50kg Deadlift
• 700m Run
• 60 x 50kg Back Squat
• 700m Run
• 60 x 32kg KettleBell Swing
• 700m Run
• 60 x 50kg Floor Sweepers
• 60 x 20kg Plate Situps
• 700m Run

Matty O & Bretto: 1hr 3mins 30secs

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

(Modified Rope climb to seated rope pull-up to standing. 2 seated-to-standing pulls = 1 ascent)

20:28

9-7-5:

• Power Clean (135,95)
• Pullup
• Shoulder to Overhead
• Ring pushups (Hand release)

Post WOD:

-Tabata situps (100 total)

Max effort Back Squat, Shoulder Press, Deadlift

LOVED my 35# back squat PR. My deadlift PR went AWOL though and I'm pretty sure it's from hurting it on Wednesday with the heavy deadlift WOD. PR was 265# and I couldn't even do 250# today! Also got 95# on the strict press but that was after doing the 3 attempts. Dang it!! Importance of warming up properly!

3 rounds: 400m run, 21 KB Swings @ 35#, 12 pull ups.

First time doing Helen. Unbroken KB swings until last 10 reps in last round. Tore hand in second round of pull ups. I hate her.

Double KB Clean & Press
8-6-4-2

Teams of 3. The first person must complete all reps, before the 2nd person can start, then 3rd.

7 Rounds
7 X Double KB Cleans (53/35)
7 X Double KB Push presses
7 X burpee box jumps

Once all 3 members have completed the triplet, that equals one round. For example, Cyborg does 7 x cleans, then 7 x push presses, then 7 x burpee box jumps..then Ashley completes all the reps/exercises, then Trappy goes. When Trappy completes her 7th burpee box jump, that equals one round. Fastest team wins.

20 min OTM
First minute do 1 DU
Second minute do 2 DU
..
19 th minute do 19 DU
20 th minute do 20 DU

Muscle clean
4x 5 @moderate

Hyvää huomenta
3x 10-15 @ tanko