Warm Up: Joint Mobil­ity fol­lowed by
Part 1. — 240 Navy Arm Cir­cles
Part 2. 3 Rounds of:
i.) 3 Dead Hang Pull Ups / Ring Pull Ups
ii.) 3 Mus­cle Up Rows — Straight Arm start with turned out grip
iii.) 3 Ring Dips

Strength: Over­head Squat — Work to 1 Rep max 115lbs

Work: 5 Rounds of
400m Row
15 Over­head Squats

AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30in)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

3 power cleans
6 pushups
9 squats

Amrap 3 min x 5 round. 1 min rest between rounds

A.) Every 90 sec x 6 sets

Snatch pull
Power snatch
Squat snatch
Snatch balance
OHS

-korkeintaan 50% 1 RM tempaus

-koko complexi läpi UB TNG tyyliin

B.) EMOM 5
HS walk 10m

-jokaisesta aika ylös, kokeile eri tekniikoita mikäli mahdollista.

C.) 3 rds for quality

20/16 cal ski erg
rest 30 sec
10 tempo DL @50% 1RM (2 sekan jarrutus alas)
rest 30 sec
5/4 Strict C2B
rest 1 min

Overhead Squat 1rm

5 min rest then:

15 min AMRAP

5 OHS 95/65

10 Pull-up

200m Run

5 rounds and 2/3 :)

I did 95# OHS which is a PR, tried 105# a few times but couldn't get it up in that wide grip position and I hit my head :)

Overhead Squat 1rm

5 min rest then:

15 min AMRAP

5 OHS 95/65

10 Pull-up

200m Run

5+ 1/3 +9

Didn't eat before the WOD today, really felt like I had no gas. I usually can give Los a run for his money, but he was a whole round ahead. I don't think I rx'd cause of suspect depth on my OHS.

My low low low OHS # should improve on the next go-round. Form is getting better, so I'm hoping that number skyrockets.

3 Rounds
100m O/H lunge with plate (20kg/10kg)
400m run carrying plate
30 burpees

For Time:
115lb/85lbs

• 9 Thrusters
• 9 Pull-ups
• 7 Thrusters
• 7 Pull-ups
• 5 Thrusters
• 5 Pull-ups
• 3 Thrusters
• 3 Pull-ups
• 5 Thrusters
• 5 Pull-ups
• 7 Thrusters
• 7 Pull-ups
• 9 Thrusters
• 9 Pull-ups

10lbs over my last Fran weight.

Overhead Squat 1rm

5 min rest then:

15 min AMRAP

5 OHS 95/65

10 Pull-up

200m Run

I swear I did 7 2/3 rounds. I was flying on the runs, and was passing people in the third round. All evidence (from Mike and Tim) suggest that I only did 6 2/3 rounds however. I'm just not sure. I need to start chalking my rounds! Regardless, I felt good...particularly on those short runs. My lower back is aching a bit, but otherwise I was solid.

MetCon (WOD II for today):
3 Rounds -
20 Pull Ups
20 Power Cleans (115 LBs)
20 Box Jumps (24")

2 Rounds* -
20 Deadlifts (115 LBs)
30 Sit Ups
20 Box Jumps (24")

*I started having some issues with my right elbow/bicep after my third round today (we've been going hard on upper body and arms lately). So, Coach modified my last two rounds so I could keep going but not further aggravate the elbow.