Warm Up
"Group"
10 min.

SWOD
Front Squat 10-10-10-10-10 reps
20 min. Did 85lbs but feel I could have done a little more

WOD
21-15-9 reps for time of:
Handstand push-ups
Pull-ups
used the log for shoulder presses

Worked on squat cleans
Hit a new PR @ 305lb

Did 5 x 3 full snatches off blocks

Workout:
3 rounds
10 push presses (135)
20 pull ups (butterfly)
30 wall ball

Then,

5 x 2 split jerk
185-205-225-235-245

(25 min)4x3 min AMRAP,(vuorotellen A ja B) 3 min välissä A. 3 min 7xboksi 7x heilautus 7x burpee. B. 3 min5x jalkojen nosto 5 x wallball 15 m kauppakassi painavalla

WOD: 26:30 (2 Rounds)
4 Rounds For Time:
• 75 Double Unders*
• 25 Ground-to-Overhead (115/85)
• 25 Toes-To-Bar

12min AMRAP
7 Thruster 115#
7 C2B
7 Power Snatch

Rest 2mi

8min AMRAP
8 Push Press 115#
8 Bar over burpees

4 +4.8

150 Kettlebell Swings
Every minute 10 Squat

1) tempaus pukeilta 6x2x85%
2) 10min EMOM
3 x tempaus + 3 x OHS 60kg/40kg
3) WOD
4) venyttely

Then, depending on your weaknesses, choose ONE of the following:

5a. Met-Con
AMRAP 12 Minutes
Run 200m
30 Box Jump Overs 24/20″
30 Push Ups

5b. Accessory
800m Sled Drag x 3
Rest approximately 5 Minutes
The weight should be Light-Moderate.
Should be able to accomplish the entire distance with minimal stopping.

“Elizabeth”

21-15-9
Cleans 135/95 (MOD: 75#)
Ring dips (MOD: purple band on bars)

9:54

Try 80# next time.

M/ 39/ 135 lbs/ 5'-6"
I did a Chipper WOD I read and wanted to tackle late last night:

As Rx: 11:54
2 rounds of:
50 DUs
30 Pushups
50 DUs
20 Ring Dips
50 DUs
10 HSPUs
50 DUs
5 Muscle Ups
For me I was moving pretty well overall. I did the first pushups unbroken and probably should have broken them up to not tax me, but felt fine. I did almost all DUs unbroken. I did break up the ring dips first set (10,10) second set (5,5,5,5). I also broke up the HSPUs first set (7,3) second set (5,4,1-kipped the last 6 or so). I did the MUs unbroken the first round and second round(2,2,1)
Good WOD... really taxes your shoulders. Work /Rest balance is important to not burn out and since the movements increase with difficulty, you need to not burn out or you'll really have a problem on the next movement. DUs were pretty easy overall, but a good way to keep taxing you and slightly prefatiguing your forearms, and shoulders. I was focused on keeping really loose on the DUs. It didn't matter if I was going super fast or pretty fast.. you lost the time on transitions and resting too much between sets and movements.