Row 400m 90% aero
rest walk 2 mins x 8

WOD: Zimmerman

25min AMRAP: 11 Chest to Bar, 2 Deadlift (315lbs), 10 HSPUs

Reps: 92 (6 rounds plus 14 reps)

Also worked on my double unders.

5 Rounds for time of:

3 Combo's
6 Clean & Press
3 Thruster

Coach says: Don't forget to post your nominee for the "From Rags to Fittest", if you don't be prepared to face the burpees!

5 Rounds for time of:

3 Combo's
6 Clean & Press
3 Thruster

Coach says: Don't forget to post your nominee for the "From Rags to Fittest", if you don't be prepared to face the burpees!

For Time:
-25 HSPU
-50 T2B
-800 Meter Run
-75 Shoulder to Overhead (75,55)
-150 Double Unders 450 singles

3-3-3-3-3
Clean and Jerk
135-165-165-165-165

30-20-10
KB Swing (70/53)
Push-ups
Toes to Bar

15:12
T2B was not my friend today

0:00-3:00 complete:
10 x OHS (95 lbs),
10 x C2B Pullups
10 x OHS (95 lbs),
10 x C2B Pullups
3:00-6:00 complete:
12 x OHS (95 lbs),
12 x C2B Pullups
12 x OHS (95 lbs),
12 x C2B Pullups
6:00-9:00 complete:
14 x OHS (95 lbs),
14 x C2B Pullups
14 x OHS (95 lbs),
14 x C2B Pullups
until you can no longer complete all the reps required in the 3:00 period.
For max reps possible

20 Min Muscle Up Practice

Total 105min

BMU practice for 15 min, best red rubber band 2x1

A.
Three sets, not for time, of:
Handstand Walk x 15-20 Meters > practice walk towards wall
L-Sit x 30-45 seconds > 30 sec
Skin the Cats x 4-6 reps > 4-5 reps
(slow and controlled)

B.
Every minute, on the minute, for 20 minutes:
2 Power Cleans

Note loads used for each set. Goal is maximum load successfully lifted over the course of the 20 minutes – which means, you’ll have to understand how to be aggressive, without failing a rep and costing yourself that number in your total sum.

C.
For max reps:
90 seconds of Strict Handstand Push-Ups > 2 abmat + 5kg plate, 10 reps
Rest 30 seconds
90 seconds of Double-Unders 120+8=128 reps
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups 2 reps
Rest 30 seconds
60 seconds of Double-Unders 70+12=82 reps
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups 3 reps
Rest 30 seconds
30 seconds of Double-Unders 47 reps

Total HSPU 15 reps
Total DU 257 reps
Avg/max HR 154/180

D. 4 rounds for quality & time
10 HSPU 1 abmat
10 T2B

Result: 4.19, 3.32, 4.31, 3.40 = 16.04

EMOM until can't complete a round without dropping the bar. Rest as needed in lockout position (bar above head)

• 4x Power Snatch (touch'n go)