Day 9
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
3x5 -> 100.0 kg

Bench Press 3 sets x 5 reps
-> 82.5 kg
3x5

Deadlift 1 set x 5 reps

5->122.5 kg
1x5
ready for +2,5kg

6 Rounds

3 Min. work / 30 sec. rest

Team WOD - All members of the team do as many reps as possible until they get tapped for rotation. The runner begins the rotation then they complete the run.

100M Run
SDHP
Pushup
Wall Ball
Keep total score for each round.

6 Rounds

3 Min. work / 30 sec. rest

Team WOD - All members of the team do as many reps as possible until they get tapped for rotation. The runner begins the rotation then they complete the run.

100M Run
SDHP
Pushup
Wall Ball
Keep total score for each round.

I wanted a new PR on snatch and did not get one. Left shoulder needs a serious break tomorrow.

Weights successful - 95/115/135/155. jumped to 175 for a 10lb PR and just need to get under the damn bar! dropped to 170 and was wiped out. some other day

21-15-9

Deadlift #225/155

Ring dips

J.J."

For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Scaled to 135# and Modified HSPU

16:25

Ah Thursday, how you exhaust me … in an awesome way. Had a blast with the team at the box tonight. The boys finished their last instruction day and get thrown into the fire on Sunday!

Warm Up:
As a Group …

Press Snatch Balance
Heaving Snatch Balance
Snatch Balance
(PVC Pipe)

Mobility:
Calf stretches
Sit in squat

Max Effort:
2RM Snatch Balance (12 minutes to hit the max — form over weight was the order of the day)
105 lbs

Then …
4x
(a) 3 Clean Pulls @ 185 lbs
(b) Rest 60 seconds
(c) 2 1-1/4 Front Squat* (135 lbs, 135 lbs, 135 lbs, 155 lbs)
(d) Rest 60 seconds

MetCon:
100 Double Unders
25 Burpees
25 Sit Ups
75 Double Unders
25 Burpees
25 Sit Ups
50 Double Unders
25 Burpees
25 Sit Ups

After:
Hour-and-a-half of some hoops with the team. Damn, these nights are fun!

*I saw this (1-1/4 Front Squat) on the board at 5 AM and, after rubbing my eyes a few times to make sure I was reading it correctly, hounded Alan about what it was until he relented. Being the pain in the ass that I am, it didn’t take long.

1-1/4 Front Squat:
Full front squat
Raise up about 1/4
Drop back into a full squat
Stand up
HOORAY

100 Burpee Challenge Day 22 = 22 burpees

Pre-WOD:
Work on Snatch technique

WOD:
10 minutes AMRAP:
30 Double Unders (60 singles)
15 Power snatches (used #45)

Completed 4 full rounds, 60 singles and 3 snatches.
Shared weight bar with Leanne

Pre WOD:
Run 1 mile

I modified this to -

500m Row - first one in 1:35 - PR for me!
400m Run
500m Row
400m Run

MU work - got 1

WOD:
3 rounds for time;
12 front squats (145/105)
24 pull ups
36 push ups