“Josh”

For time,

21 Overhead squats 95/65

42 Pull ups <--1/2 ring rows/ pull ups

15 OHS <--55#

30 Pull ups

9 OHS

18 Pull ups

hands were slightly torn from earlier in the week so scaled the torn hands. not sure of time?

"Partner WOD"

30 DL
25 HPC
20 FS
15 Jerk
10 Thruster

Used a 63# bar. Did all reps listed without a partner due to time limitation.

Walk with Rocky, Penny, and dad

45 min

Isabel
30 Snatches (135/95lbs)
Can't remember weight used (73# I think). Finished in about 5 min.

AND

Karen
150 wall balls (20/14lbs)
Used 10# ball. Finished in about 10:40

400m run with med ball (used 14# ball)

4 rounds of:
10 HSPU
10 KB swing
10 Box jump

400m run with med ball

Tabata sit ups

Easy 15 min run

200cal row, double unders, wall balls

10 kierrosta intensiivisesti:

• 5/5 bulgarian split squat (lisäpaino/tanko niskassa)
• 5 shoulder press
• 5 goblet-kyykky
• 5 kulmasoutu
• 5 vinopenkki käsipainoilla

Intensiivinen tahti. Painot kommenttiin. Laadukkaat toistot etusijalla, sitten vasta aika.

~3 miles in 30 minutes

A. Strict HSPU 5x2
-done. in 3rd set, missed 2nd rep because hands too wide. made up for it with a 6th set of 2 at the end.

B. Bench Press 10,10,8,8,6,6
-145x10,155x10,165x8,175x8,185x6,200x6
-only struggle was on last 2 reps at 200.

C. 3 sets
Front squat x8
Row 300m
rest as needed
rd1: 1:30 (155#)
rested 5:00
rd2: 1:35 (165#)
rested 7:23
rd3: 1:36 (165#)

D1. Lying tricep extension 5x6. 90# for all sets
rest 1:00
D2. back extension 5x15
rest 1:00