Skill: Practice Handsatnds

WOD:

5 Rounds

5 Power Clean 155/105

10 Burpee Box Jump 24/20

Evening Groups will do be doing KB Snatch bc we will need bars for O-lift Class…

3 Goodmornings on the minute for 9 minutes at 50% of your 1RM (50lbs)

3 minutes rest followed by:

5 minute AMRAP
5 Squat Clean & Jerk 135/95
10 Burpees

50lb Squat Clean & jerk = 2.5 + 2 burpees

5 minute rest followed by:

5 minute AMRAP
10 Deadlift 135/95
10 Double Unders

95lb DL = 4 rounds + 2 DL

Skill: Practice Handsatnds

WOD:

5 Rounds

5 Power Clean 155/105

10 Burpee Box Jump 24/20

75lb PC, 18in box.

Wall-ball 150 shots

3 Rounds for time:
20 DU
12HSPU
12 Ring Dips

6 rounds for time:
10 power snatch (45#)
10 OHS (45#)

3 rounds for max reps (with partner):

thrusters 110#
box jumps 24"
hand release push ups
double unders
burpees

*performed on board USS Midway, original WOD modified to accommodate lack of ropes, etc

Thrusters

3-3-3-3-3-3-3

135-145-155-165-175-185-185

Should have kept going up. I'm babying my back still, but these felt good!

You suck!

Strength:
Squats
5-5-5-5
145 LBs (60% of one-rep max)

MetCon(ish):
500 Double Unders (not for time)

I am awful at DUs ... and, yes, I will be working on them a ton this month. Mumbles Groans

Another 1 hour lifting session with Caleb Ward.

Snatch - hit a new PR of 160# tonight!!!! Quite excited about this. :)

Clean - hit a new PR of 220#, very excited as I failed to even do 205 last time.

Double PR, can't beat that!!!