Row, 300 m
15 Box Jumps, 24 in
10 Overhead Squats, 40 kg
5 D-Ball Ground-To-Over-Shoulders, 50 kg
Row, 300 m
15 Box Jumps, 24 in
10 Overhead Squats, 40 kg
5 D-Ball Ground-To-Over-Shoulders, 50 kg
Row, 300 m
15 Box Jumps, 24 in
10 Overhead Squats, 40 kg
5 D-Ball Ground-To-Over-Shoulders, 50 kg
Row, 300 m
15 Wall Balls, 9 kg
10 Handstand Push-ups
5 D-ball Bear Hug Squats, 50 kg
Row, 300 m
15 Wall Balls, 9 kg
10 Handstand Push-ups
5 D-ball Bear Hug Squats, 50 kg
Row, 300 m
15 Wall Balls, 9 kg
10 Handstand Push-ups
5 D-ball Bear Hug Squats, 50 kg

For time:
Deadlift and Power Clean (115#/ 75#)

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

Pre WOD:
3x3 Front Squats. Hold bottom of each squat for 3 seconds. #65, #85, #95

WOD:
For time:
15 squat cleans (135/95) (I did #75)
30 pullups
15 squat cleans

Post WOD:
4x100m runs

Max clean and jerk in 8 minutes. 3 attempts only.

Attempt 1 - 123#
Attempt 2 - 128#
Attempt 3 - Failed 138# on the jerk

Chipper
Lap around building (roughly 300m)
30 HR push ups
15 wallballs (20/14#)
30 box jumps (24/20")
15 KB swings (53/35#)
30 lateral barbell burpees
15 thrusters (95/65#)
50m overhead walking lunges (45/25#)

Monday
Deficit Deadlift 5x5
(stack up some mats or plates and perform the deadlift on top of them, see video)

12 minute AMRAP
5 Deadlift 275/185
10 wallball
15 abmat sit ups

Thrusters 1-1-1-1-1 (15min time cap) - 95, 115, 145, 165 (Failed) Need to work on OH strength, def a weak area for me.

Then,

15-12-9

Thrusters (@ 75% 1rm) Ended up closer to 80% @ 115#

Weighted pull ups - Started just strict DH then switched to Kipping on the second set

Not a great WOD for me, def things I need to work on

Strength: 1x20 back squats - 5% increase, did 155 pounds.

"Angie"
-100 pull-ups
-100 push-ups
-100 sit-ups (50)
-100 squats. (50)

150 Box Jumps for time!

AMRAP in 10 minutes:
15 Chin-ups
15 Dips

15 Situps