Recovery, again.

Did as many double unders as I could in 12 minutes. Lost count.

Fleet Feet fun run. 4.2 mi

32:30

After the normal dynamic and group warmups:

Strength

Db press seated 5-5-5-5-5 20, 30, 40, 40, 40 lbs

1 set to failure of 40×0 tempo 30lbs
Up anyway negatives. Failure should be 8-12 reps.

WOD
5 rounds for time

20 Wall ball 14lb ball (due to quantity of throws)
10 Power snatch 115/75 85 lbs

85 lbs was too much weight for me for the snatch. My form was awful and I was muscling the weight up instead of snatch. I still have problems dropping down under the bar.

For time:

10-9-8-7-6-5-4-3-2-1
50 lbs DBs (x2) front squat
50 lbs DB swing
toes to bar

13:08

cool workout. too slow on toes to bar, need to get better.

1 rep max bench press (250)

then

"Gizmo"
11min AMRAP
3 MU (3:1 pull-ups/ring dips)
25 sit-ups
87 II unders

3 rounds + 9 pull ups and 5 ring dips

50 butterfly chins
400m (Boxr to Vernon Tce and back)
21 thrusters (40kg)
800m
21 thrusters
400m
50 chins

Ladder 10 - 1
Push up
Pistol

Skill
On the Minute for 10 minutes: 20 Double Unders + Bar Muscle Ups

Strength
3x5 Overhead Squats 60kg (3mins rest) PR

WOD
For time:
30 Snatches (50kg)
30 Bar Muscle Ups
400m Run (each)
This was fun! My Bar Muscle Ups are getting better but I still need to work on my power snatch technique. That run at the end was a burner!

Pre-Wod:
Front Squat: 5 (1 second at the bottom); 4 (2); 3 (3); 2(4); 1 (5)

For Reps:
-5 minutes: Run 800 meters then with remaining time- AMRAP of 5 KB Swings, 5 Goblet Squats

-2 minute break

-4 minutes: Run 600 meters then with remaining time-AMRAP of 5 KB Swings, 5 Goblet Squats

-2 minute break

-3 minutes: Run 400 meters then with remaining time-AMRAP of 5 KB Swings, 5 Goblet Squats

Recovery/Mobility WOD:

3 rounds, not for time

10 T2B
400m run
10 T2B

5-8 minutes of mobility