Shoulder Press 3.3.3 45-55-65 ((65 3repMAX)) Woop Woop

Then:

15 min AMRAP

5 HSPU mod@bands

10 Ring Dip mod@bands

20 Wallballs 20/14 tried to hit 10' mark but it was barely happening today, more like 9'

ME: Back Squats 75% 1RM
5 sets 2 reps of 195

5-4-3-2-1
165 squat clean
15 rope climbs

There is no description for this WOD as it is stat.

In teams of 2 complete the following for time (run together, share all other work equally):

• 1km run
• 100 ring push ups
• 100 ring rows (feet at waist height)
• 100 ring dips
• 100 ring pull ups
• 100 toes to rings
• 1km run

Matty O & Bretto - 38:11

200m run
2:00 rest between sets

consistently 48 - 50 second sets on a slight uphill grade.

5x3 Bench Press (135, 185, 195, 205, 215, 225)

WOD:
3 Rounds, 3 minutes per round
1 minute rest between rounds

25 Burpees buy-in, then...
Max rep OH Squats (rx 95)
Reps:20, 10, 10

Post:
Working on my handstands in my new wodstack t-shirt!
i can't get the photo to upload though :(

Shoulder Press 3.3.3

Then:

15 min AMRAP

5 HSPU

10 Ring Dip

20 Wallballs 20/14

125# 3 Rep Shoulder Press(not my best effort. Shoulder issues)

4 2/3+1 for AMRAP(Ring Dips were incredibly difficult)

All in all a brutal shoulder WOD

2 Mile Run

This Sunday will be special workout celebrating Caleb and Abbeys engagement come ready to sweat and celebrate 🎉

Warm-up:
200m run
10 burpees
10 walking lunges (each leg)

Workout:
Timed interval runs - continuous clock.
200m - 52 seconds
30 second rest - 1:22
400m - 3:40
1 minute rest - 4:40
800m - 10:09
2 minute rest - 12:09
400m - 15:06
1 minute rest - 16:06
200m - 17:06 (ish)