WOD1
For 12 min OTM
15 hand release pushups on the even mins,
20 air squats on the odd mins

After completing WOD1 go right into WOD 2.

WOD 2
21-15-9
Wallballs (10#)
Burpees.

Score is time to complete BOTH wods.

Strict Press (Wendler)
70% - 3 reps - 115
80% - 3 reps - 135
90% - 3+ reps (As many as possible) - 155x2

7 minute AMRAP of Burpees to a 6 inch target above your max extended reach - 103

5 Rounds not For Time:
50' Handstand Walk
50' Yoke Carry

Yoke Weights:
Males: 280-320-360-400-440
Females: 200-230-260-290-320

Kilos:
Males: 127-145.5-163-181-200
Females: 90-104.5-118-131-145.5

120 min
Warm up for 25 min

1.HSW
- 20 m

2.MU
A. Drills

B. EMOM5: 1 MU

C. Every 90 s. for as long as possible (Max 12 rounds) > 15 rounds
2 Ring muscle ups

Total of 35 muscle ups

3.Back squat
Sets of 5 up to 75 % effort

4.Accessory
A. 3 min/side Banded hip distraction

B. Hip flexion box lift off 3x6+6

C. Hip airplane 3x6+6

Push press: work up to tough 3 reps.
3RM 75#
2RM 85#

Main Street Pride Event 1
5 min AMRAP
Ascending ladder (1/1, 2/2, 3/3, etc) of:
Push press (55#)
Overhead kb swings (35#)
(don't know how many rounds completed)

Then 500m Row Sprint
2:03

For time:
10-9-8-7-6-5-4-3-2-1
OHS
Burpees over bar

Warm Up: run 400m, 3 clapping push ups, 10 push ups, shoulder prehab

Strength: bench press
5-5-5+, then 1 set AMRAP @ 70% day’s weight 93lbs 5+ (7) 70% 63lb (25 reps)
superset with 4 sets, alternating
AMAP strict pull ups
AMAP srict chin ups 17 reps

Met Con: 4 rounds for time
200m run
10 kbs (53/35) (18lb kb)
16 lateral push ups (r+l=2)

Mobility: pigeon, partner forward fold

Snatch review- 15 mins.

Find 1rm- Snatch (10mins) <--failed at 35# as I couldn't pop my hip. Similar issues when working out with Brad over the wknd.

Then,

10min AMRAP

30 Double unders

20 Abmats

10 Power snatch 95/65 <--35# (Poor form. To pop my hip, I ended up jumping forward, making my bar not go in a continuous, vertical line.)

Note: Plan on attending Kaleb Whitby's OL class this Saturday that will focus on the snatch.

Pre-WOD
5 X 3 Back Squat- 185

For Time:
50-40-30-20-10

Air Squats- No Hands, Burpee Penalty
Double Unders- Modified: 5 Burpees to start each set of (3 to 1) singles

Post WOD:
4 X 200 Meter Run
1:1 -Partner

Conditioning
Teams of 2, AMRAP 20:
30/21 Calorie Assault Bike
60 Dumbbell Snatches (50/35)
30/21 Calorie Assault Bike
200 Meter Run with Wreck Bag (50/35)