partner work out

Both rowed 500M
we split the rest in half
30 abmats with slam ball (20)
40 wallballs: Mod to using the 14 lb wallball
50 walking lunges with slam ball
60 slamballs
70 Plylo Push Ups
60 Slamballs
50 walking lunges with slam ball
40 wallballs: mod to 14 lb wallball
30 abmats with slam ball
Both rowed 500 M

Wendler Strength:

Bench Press - 5x210, 5x225, 5x235
Hang Cleans - 5x175, 5x190, 5x205
Deadlift - 5x365, 5x385, 5x405

Did DUs between each lifting set - 9x30 = 270 reps

Row - 1000m Row for warmup - 3:48

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
16x6 Hurdles Drill (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx4)
Lots of Hurdle Runs at 0.76m (5 Hurdles, 1-step)
10x80m Hurdle Runs at 0.76m (6 Hurdles)
3x10 Power Snatches (40kg)
Static Stretching (Cooldown)

5 rounds for time: Row 200m Rest 3 minutes *During rest period, you must complete 30 Kettle Bell Swings (53/35) Record each row time (not including rest)
44-45sec

1x10 Windmill
2x10 @ 25
2x5 @ 35

5x4 SLDL @ 95

Work to heavy DL - 415 - PR (barbell, felt UGLY [ but really heavy deadlifts always feel like I'm completely rounded in the back)

4x2 @ 85% and add 10# each set - 315, 325, 335, 345

5 sets of plank pull to failure slow and controlled - 10, 8 ,7 ,6, 7

finger curl strip sets - didn't do these. not sure what they are.

1x500m Row - 1:50

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
7x20m Sprinting Drill + 20m Strides (high kneesx2, walking skipsx2, straight-leg boundsx2, skipsx1)
2x30m Alternating-Leg Bounds
2x30m 3xLeft-Leg Bounds + 1xRight-Leg Bound
2x30m Alternating-Leg Bounds
3x7 Hurdles Drill (Alternating-Leg Skipping)
5x7 Hurdles Double-Leg Jumps
Some Gymnastics(Handstands, 10 BW Ring Dips - 3x5 Ring Dips 10kg)
Static Stretching (Cooldown)

10 HSPU
1 Hang Power Clean 135 lbs
9 HSPU
2 HPC
8 HSPU (4,4)
3 HPC
7 HSPU (4,3)
4 HPC
6 HSPU (3,3)
5 HPC (3,2)
5 HSPU
6 HPC (4,2)
4 HSPU
7 HPC (3,3,1)
3 HSPU
8 HPC (3,3,2)
2 HSPU
9 HPC (3,3,2,1)
1 HSPU
10 HPC (5x2)

Not too much warm up for this one. I did stretch some at the end and felt better post WOD than starting.
This was a lot tougher than I thought. I was also pretty tired and wiped physically. I felt a lot better and glad for doing the WOD, but I was tired. Didn't have a ton of zip and energy.
I should have wrapped my thumbs as they were pretty beat up. I was really trying to focus on really poping my hips and exploding with the hips. I wanted to really jump the weight up. NO ARMS
Good form overall.
HSPUs got pretty challenging as well early on, starting the round of 7 already. I did kip a little bit, but also did most strict as well.

RFT
Cindy x3
15 Power Cleans
Cindy x3
10 Power Cleans
Cindy x3
5 Power Cleans

---

My last Cindy round I had to modify the push-ups
My last 5 power cleans looked like shit - had to clean/squat for the last 2 to keep my form

Skill
4x5 OHS with PVC
5sec down and 5sec up

Team WOD
1000m row
400m run
4 rope climbs
100 lunges
100 wall balls (20/14)
5 rope climbs - teammate holds med ball
400m run with med ball
1000m row - teammate holds med ball

25:47. RX

Warm Up

6 x 30m Shuttle
(75%, 80%, 85%, 90%, 95%, 100%)

Then

2 Rounds
10 Air Squats
10 PVC Halos
10 PVC Pass Throughs
10 PVC Good Mornings
5 T,Y,I And W

Mobility

Sore Areas

Skill

“Goat Time”

WOD

30 Atomic Push Ups
30 Pull-ups
30 Deadlifts (95, 65#)
30 Man On Fire Burpees
30 Jerks (95, 65#)
30 Box Jumps (24, 20")