5x5 strict press 55 lbs
4person workout
400 air squats
300 ab mat sit ups
200 push press
100 step ups

5 x 3 65 snatches

5 x 75 clean and jerk
10 x 85 clean and jerk

1 minute jump rope (I cheated and did less)
15 Dips
Halos 1 minute w/ 25# plate
15 Med ball kick-backs

20 minute AMRAP

Strength:

Bench Press: 5x135. 5x185, 5x205, 5x225, 5x245, 5x255, 3x265

Hang Cleans: 5x135, 5x155, 5x175, 5x195, 5x215, 5x225

Skill
Snatch + Split Jerk
3xRing Progression (60s rest)
(1 Strict Muscle up + 6 Strict Ring Dips + 12s L-sit Hold + Slowly lower from an inverted hang)

Strength
4-4-3-3-2-2-2-1 Front Squats
80kg - 90kg - 100kg - 110kg

WOD
EMOM for four minutes:
10 Pullups
10 T2B
Was going to do six rounds but my legs were so tired from the front squats that I could barely lift them in the toes to bar.

For time;

30 Handstand push ups (MOD: box)
40 Pull ups (MOD: purple band)
50 Kettlebell swings 1.5/1p
60 Abmats
70 Burpees

Decided to try the box this time for the HSPU instead of 2 abmats on the wall to get a fuller range of motion. Did the KBS 30/20 and all the burpees at a moderate pace without pausing.

16:47

-Buy In-
Dynamic Warmup

WOD
“ColesStorm 2013″
For Time:
Row 1500m
-then-
12 Deadlift (315/220)
50 Double Unders
5 Manmakers (45/25)
-then-
Row 1500m

-Cash out-
30 burpees

-Used 50# DB for MM.

240 single jump (80 DU)
8 Bear Complex Reps

180 single jump (60 DU)
6 Bear Complex Reps

120 single jump (40 DU)
4 Bear Complex Reps

60 single jump (20 DU)
2 Bear Complex Reps

FORMATION RUN TO RANGE #1

15 REPS OF EACH EXCERSISE 1 ROUND (RIFILE RANGE) 50 YARDS

JUMPING JACKS
RUN
PUSH UP’S
RUN
SQUATS
RUN
FLUTTER KICKS
RUN
BURPEE’S
RUN
BICYCLE CRUNCHES
RUN
SPIT JACKS
RUN
MTN CLIMBERS
RUN
SPRAWLS
RUN
MINI JACKS
RUN
SCISSOR LEGS
RUN
JUMP SQUATS
RUN
EXPLOSIVE PUSH UP’S
RUN
SPIT JACKS
RUN

BEAR CRAWLS
SPRINTS X3

Adiitional jog, sprints, push ups, plank, crab walks on range #3.
Class 189

Herättelyä

1) E2MOM X6-8

• 1 Snatch Pull + 1 Hang Power Snatch +1 OHS *kevyet painot, keskity räjähtvyyteen

2) Echo Bike Sprints

6-8x 15s on/1:15 easy

• echo sprint

3) Mobility + Stretching for 15-20min

Three Rounds for Reps of:
Rd 1 Rd 2 Rd 3
15 pound Dumbbell thruster, for one minute 21 15 15
75 pound Sumo deadlift high pull for one minute 20 14 15
20 inch Box jump for one minute 12 18 12
75 pound Push press for one minute 17 15 14
Row for calories for one minute 17 16 15