15min EMOM of your choice

1) movement A
2) movement B
3) movement C or rest

Pick the movements, make up your own rep scheme and have fun!

20 min AMRAP

5 slamballs 20#

10 box jumps 24/20

20 mountain climbers – Each leg = 1 rep

13 rounds done (+5 slam balls, +5 box jumps)

4 Rounds
10 K2E
15 Power Snatch 95/65lb
30 Push-up

Almost RX'd this one!

Good Mornings 3.3.3.3

Then:

10 minute AMRAP

5 cleans #65

5 Push Press 65

Ball touches 20

8x250 meter rows

1 - 50.5
2 - 48.6
3 - 49.9
4 - 47.6
5 - 47.2
6 - 47.7
7 - 48.2
8 - 47.5

This sort of messed up my back.

I went back to the box last night to get a second WOD in for the day (upping my WODs this week in a final preparation for the first CF Open WOD next Saturday (2/24). I was going to do a V-Day WOD that a Tumblr friend cooked up but I could not because of weather and conditions here in Ouray (called for sled drags and we are not allowed to use the sleds right now ... multiple feet of packed snow and ice outside the box).

So, my coach suggested this lovely fun:

Warm Up:
Second WOD ... I'm good to go (okay, I did some pull ups and push ups).

Mobility:
Shoulders on bands
Foam roller on back, neck and hamstrings
PNF hamstring stretch
Sit in squat for 2 minutes

MetCon/Conditioning:
Thruster Fluster
50 @ 45 LBs
40 @ 55 LBs
30 @ 65 LBs
20 @ 75 LBs
10 @ 95 LBs

Rule - You cannot put the bar down or your count restarts at 1 for whatever set you are on. You may, however, hold the bar above your head or under your neck to rest (you may not let it hang down to rest).

Results:
Pain

Brutal Trial parikilpailu Tahkolla

Annie

50.40.30.20.10

Double Unders

ABMAT

9:09. Strung together 46 DU's! Beat my last time by over 6 minutes.

For time:

• 10 L chest-to-bar pull-ups
• 10 shoulder presses
• 15 L pull-ups
• 20 push presses
• 20 strict pull-ups
• 30 push jerks
• 25 kipping pull-ups

Women 70 lb. Men 105 lb.

Practice scales for 20 minutes.

Split Jerk 12 RM