Great WOD this morning. Loved it ...mostly because I finally figured out overhead squats. Something happened midway through the first round where my brain kicked in and fully understood exactly where the bar should be (over my ankles) and BOOM, 95 lbs felt like 65. After that 'realization', I only had to put the bar down 1 time on OHS' during the entire WOD.

Warm Up:
2x
15 Sit Ups
10 Squats

Then, work toward getting to 95 lbs OHS.

Mobility:
Shoulders on band

MetCon:
15 Minute AMRAP
15 Overhead Squats @ 95 lbs
30 Lateral Jumps (over the bar)
45 Sit Ups

(rounds were 4, plus 1 OHS)

5x Row 500m with 5 min breaks in between.
1:49.7, 1:59.9, 2:01.9, 2:09.2, 1:58.5

Strength:
Front Squat
Warm Up set of 5, 3, 2
Work: 3x3

Warm up - 5x75, 3x95, 2x125

Work - 3x145, 3x145, 3x155

-Buy In-
Coaches’ Dynamic Warm Up

WOD
4 Rounds For Time Of:
20 Single Arm Dumbbell Snatch Alternating (60#)
400M Run
50M High Low Walk (1.5 pood KB)

-Cash Out-
20 Reps Of Your Weakness
-Unbroken Wall ball

350 DU's hit 71 UB.

@freshman pulled something out of his ass and texted this to me so I decided to try it.

Strength
3/3/3/1/1/1/1/1/1/1 of Push Jerks
95/115/135/155/175/185/195/205/215/230 - PR not the prettiest split jerk since I should probably drop under it faster but a PR is a PR and they do not get old!

WOD
5RFT
7 Thrusters 115#
14 HRPUs
21 Double Unders

Warm-up -
Row x 1000m
Sit-ups x 20
Box Jumps x 20 (12" box)
Squats x 20

WOD 2 Rounds for time -
- KB Goblet Squats x 50. Each did 25 (26lb)
- Partner Med Ball Sit-ups x 40. Sit-up at same time, pass med ball back and forth. 80 passes, 80 sit-ups (14lb ball)
- Partner Push-ups. X 30. Should have been partner's legs on your shoulders, push-up at same time. Did 15 standard push-ups, no weight.
- Med Ball Thrusters Overhead Throw to Partner x 20 (14lb ball)
- Partner Front Barbell Front Lunge. Did this separately. Bar only = 25lbs. X 10

HR MAX - 176
HR AVG - 139
762 Cals
13:42 in the zone - 144-161

Seven rounds for time of:

7 Handstand push-ups
85# Thruster, 7 reps
7 Knees to elbows
155# Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 44#
7 Pull-ups

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Pull-ups done with yellow band
Push-ups done on knees

Complete the following for time as a team.
Run 1 mile
100 pull ups
200 push UPS
300 air squats
Run 1 mile

Only 1 person can be working at a time, while the other team mate is resting they must hold a 20lb wall ball above their waist or head.

Caitlin and I chose to break up the reps into 20 sets of
5 Pull UPS
10 push ups
15 air squats

Class will be at 4:30 on Tuesday

Skill:

Sumo Deadlift High Pull technique work
Double unders

WOD:
12 Min AMRAP:
Buy in: 50 double unders (only do this once)
12 SDLHP (95/65)
10 Box Jumps (24"/20")
6 Shoulder to overhead (135/95) (press/push press/jerk etc.)

6 rounds + 7 SDLHP

Strict Pull Ups (weighted + immed followed by BW):
- 5 x BW, 5 x 5kg + 5 x BW, 5 x 10kg + 5 x BW, 5 x 15kg + 5 x BW, 5 x 20kg + 5 x BW, 5 x 25kg + 5 x BW
- 3 rounds of 10 Butterfly Pull Ups

Bench Press:
- 10 x 20kg, 10 x 30kg, 10 x 40kg, 10 x 50kg, 10 x 60kg, 10 x 70kg, 10 x 80kg, 10 x 90kg, 5 x 100kg

Incline Bench Press (close grip) + Incline Dumbbell Press (Palms facing each other) + Barbell Bent Over Row:
- 40kg x 10 + 24kg x 7 (each dumbbell) + 40kg x 10
- 50kg x 10 + 24kg x 7 + 50kg x 10
- 60kg x 10 + 24kg x 6 + 60kg x 10

Seated Row Machine (Palms Up) + Push Ups (explosive, hands off ground):
- 20kg x 10 + 10, 30kg x 10 + 10, 40kg x 10 + 10

Seated Bench Press Machine (inlcine) + Dumbbell Bent Over Row:
- 20kg x 10 + 32kg x 10 (each arm)
- 25kg x 10 + 32kg x 10
- 30kg x 10 + 32kg x 10

Straight Arm Cable Pull Down + Bent Over Revers Dumbbell Fly:
- 17.5kg x 10 + 4kg x 10 (each arm)
- 21kg x 10 + 4kg x 10
- 24.5kg x 10 + 4kg x 10

Butterfly Pull Ups:
- 20, 10