Push Jerk 5.5.3.3.1.1.1
95, 125, 145, 175, 195, 205, 225 F'n PR

5 min Rest

10 C2B

20 Ring Dips

30 Tuck Jump

40 T2B

50 Double Unders(32 in a row-not alot, but alot for me)

First day in a loooong time that I have no pain after a WOD. Plus a 10# push jerk PR!

Warm up(0:00-8:00)
3rds
20 heels to rear
10 in and outs
20 jax

Mobility(8:00-12:00)
1:00 min child's pose
1:00 min chest opener

Fittrain Intervals(20)
:25 on/:35 off x5
cal row
bench press
rope slams
bird dog pose

Opt(12)
5x3 box squat
3x8 db fly's
5x5 glute ham raise

Finisher
50 slow bicycles
1:00 min chest opener
1:00 min quad stretch

SWOD
Squat 3x5
225#

DWOD
Complete 5 rounds:

10 Walking Barbell Lunges - 35%-40% of 1 RM Squat
3 Max Distance Broad Jumps
Sprint 10 yards, touch and sprint back 10 yards

*Place the bar on your back and walking lunge 5 right, 5 left. Make sure to take a long stride and barely touch your back knee to the ground. Drop the bar and perform 3 max distance broad jumps. After landing the last broad jump sprint 10 yards, touch the line and sprint back 10 yards.

*rest 90 seconds between rounds.

Used 120# for lunges. This wrecked my legs!

WOD 1 -- 100 push ups (50 normal/25 incline ring push ups/25 decline push ups)
100 unanchored sit ups
25 dive bombers
5 min jumping jacks
100 air squats

Time -- Ryan 19:27 Aaron 22:01 Josh 19:55 Amy 23:59

Wod 2 -- 5 rds for time
100 jumping jacks
20 db swings @ 40#
15 push jerk @ 75#
15 back squats @ 75#

Time -- Ryan 18:45 Aaron 29:30 Josh 36:37 Amy 3 rds

Push Jerk 5.5.3.3.1.1.1

5 min Rest

10 C2B

20 Ring Dips

30 Tuck Jump

40 T2B

50 Double Unders

I think it's time to take a break. This should not have been as time consuming as it was for me. The ring dips and T2B took its toll on my shoulder and the tuck jumps messed with my achilles. Oh, and the fact that Jeff beat me signals something very wrong. (joke)

I only got 155# on push jerk and had to stop. Shitty, Shitty, Shitty. I quit.

21.18.15.12.9.6.3 - 55lbs seems light until the 18...

Ground to Overhead

3.6.9.12.15.18.21

HRPU

5 min Rest

100m Sprint on the min for 9 min, total of 10 rnds

Push Jerk 5.5.3.3.1.1.1

5 min Rest

10 C2B

20 Ring Dips

30 Tuck Jump

40 T2B

50 Double Unders

Rings dips weren't as bad as I expected. I ground out the first 10 or so without stopping, then did sets of 3 with a very short rest between. T2B was tougher than expected after rep 20. That's what slowed me down and kept me out of the 6 min. range. That was my first time doing tuck jumps...they got me huffing more than expected.

I cleared 205 lbs. in the push jerk, which is the most weight I've ever put over my head. I think previously my best was something like 185??? I missed 225 lbs., then locked out 215 lbs., but couldn't stand up for some reason...not sure if my shoulders were locked down in the sockets as well as they should have been, because I know my legs can easily handle that weight. It was odd, and not sure why I missed the lift. I know I can do that much though. I shouldn't have made such a big jump up in weight after I cleared 205. Next time I will take baby steps.

21.18.15.12.9.6.3

Ground to Overhead

3.6.9.12.15.18.21

HRPU

5 min Rest

100m Sprint on the min for 9 min, total of 10 rnds

FT:
Row 500m
100 Situps
50 Thrusters @ 45#
30 KB Swings @ 1.5 pd
200 Rope Jumps
50 Lateral Hurdle Jumps

21-15-9
Dead Lifts (Rx 225) 85
Hand Stand Pushups
Mod: inverted pushups and HR pushups

After 50 T2B