WOD
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

WARM-UP
500m row, dynamic flow, clean&thruster practice with 15#

STRENGTH
EMOTM:
4 mins- 2 Clean High Pulls, 2 Cleans @ 65% 1RM, 55#
Rest 2 mins.
EMOTM:
4 mins: 2 Clean High Pulls, 2 Cleans @ 75% 1RM, 65#

I like these. They felt good today.

WOD
12 min AMRAP:
400m Run
20 Thrusters (Rx: 75/55, Comp: 95/75), 45#
20 Sit Ups
FINISH : 2 rounds + 400m + 14 thrusters

I was going to go with 55# which was doable but slow. I went with what I thought my 50% & for speed. Felt like my running is coming back, at least I out ran all the ladies.

Baseline: Pre-SOP and box breathing,then ROM Drills.
20 minutes of grinder PT: 30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups
, 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)

8 pull-ups

Endurance: LSD

Alternate WOD: Complete the following for time…

Run 800m
10 rounds: 10x burpee, 10x 4-count mountain climbers, 10x 4-count flutter kicks
Run 800m

Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

Warm Up:

4 Rounds:
250m Run
20 skips
5 Pull ups

WOD:

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

pullups
pushup to stand
KTE
Deadlift
shoulder pulls

Warmup:

3 Rounds

inchworm
shoulder pnf
knee to chest

WOD:

25mins AMRAP

Draw from deck of cards:

clubs = Hang cleans
diamonds = AMBAT Sit ups
spades = ball wall
hearts = burpees

Jack = 250m run
Queen = 500m Row
King = 15 Burpee / Box Jumps
Ace = 1min rest

Back Squat 5-5-5-5-5 35-65-75-85-85 (back not well. bear hurting upper spine)

Then,

2 Rounds

100 Double unders

50 Shoulder 2 Overhead 95/65

25 Toes 2 bar

yes, i rx'ed, but i should have scaled to make it more intense. had to break push press into 5's for first part & 4's in 2nd. took too long. i think this is my time, but can not recall. it may have been 23.26? body ached all over from previous wod's this week.

WOD

Row, 20 Calories
20 Two Kettlebell Push Press, (1.5 pood for men, 1 pood for women) - 25 lbs
50 double unders - 150 singles
20 box jumps
20 wall ball (14 lbs. for men, 8 for women)
20 bench press (135 lbs. for men, 85 for women) - 55 lbs
3 rope ascents - modified

stretching 15 min
pull-ups- 5 reps x 6 rounds
Toes-to-bar 5 reps x 6 rounds
1000m Row x 2

Green Band

3 Rounds of:

In 3 minutes complete AMRAP, 95/65lbs push press. Everyone has a 400m run to buy in each round. Score is total number of push presses.

2 Minute rest between rounds

After bash: shoulder mobility

I felt strong on the presses...pounded them out 8-10 at a time with a 10 sec rest between. I was fairly quick on the run (1:30-1:40 for 400m), so I had well over a minute each time to do the presses. I'm especially happy since this was my third day on in a row.

Back Squat 5-5-5-5-5 (45-65-85-95-115) Tried a PR, failed 135#

Then,

2 Rounds

100 Double unders
50 Shoulder 2 Overhead 95/65 (MOD 55#)
25 Toes 2 bar

Double Unders SUCKED today (of course!) Strung together 25 at first, then it all went down hill. I can't count how many times I whipped my ass. Push Presses: Round 1: 15, 10, 10, 5, 5, 5 Round 2: 10,10, then fives. Used the new skinnier bar, felt weird at first, but seems like a good switch. Was able to do T2B without any back pain.