135 min
WU for 10 min
Skill: BMU practice for 35 min
W/band
BMU fb. 1, 3, 2, 2, 2
BMU fg. 2 2 2
= 16 :)

1.Weightlifting

A. Suggested snatch warm up
A. Slow pull snatch + snatch 15 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 35 / (37.5) 37.5 37.5 / 40 40 40 / 42.5 42.5 42.5 / (45) 45 45

B. Clean and jerk – not done

2.Strength

A. For 30 minutes (5 sets), Start a new round every 6 minutes, rotating through
A1. Back squat – 5 x 4 @ 82.5-90%. Start at low end of the % range and add load each set to build towards the high end (if possible)
A2. Strict press – 5 x 4 @ 77.5-85%
27.5 30 31 32 32
A3. Weighted strict chest to bar pull up – 4 x 10 / 8 / 6 / 6 @ AHAFA
10 8 2x6x2.5 kg

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

75 min

A. Run for 50 min
48.00, 7.1 km
138/151
6.47/6.01 min/km

B. For quality:
10 - 8 - 6 - 4 strict pull ups
10 - 8 - 6 - 4 strict dips
4 x 15 leg raises

C. 5 min walk

Foam Roll Anything Sore 3min

1min rounds no breaks: First four to stop get assigned to Curve Teams.
Jumping Jacks
High Knees
Leopard Crawl 4steps <----> 4 Steps
Crab Under Switches
Burpees
Plank

Then Set up Equip.
Need: TRX, (2) KB's 24kg max, Mat

Pre-WOD:
5x2 Strict press (115,115,115,115,115)
5x2 Push press (135, 145, 145, 155,155)

WOD:
Choice of Isabel or Randy

Isabel -
30 snatches for time, 135/95- Used 95 lbs

Randy -
75 power snatched for time, 95/55

Post WOD:
Sit-ups - Weighted then Unweighted- used 30 lb kettlebell
15, 10, 5

With an Assault AirBike or with a rowing machine

0-10 min = 10 x 30 on : 30 off (seconds)
--REST 2 min--
12-20 min = 8 x 40 on : 20 off
--REST 2 min--
22-30 min = 8 x 45 on : 15 off
--REST 2 min--
32-40 min = 10 x 30 on : 30 off

Your score is the total amount of Calories

Pre-WOD:
5x2 Strict press (95, 105, 115, 125, 135)
5x2 Push press (135, 135, 145, 145, 145) forget the push press weights but something like that...

WOD:
Choice of Isabel or Randy

Isabel -
30 snatches for time, 135/95
used 115

Randy -
75 power snatched for time, 95/55

Post WOD:
Sit-ups - Weighted then Unweighted
15, 10, 5

HIGH HANG SNATCH (AT THE 0:00)
On the Minute x 8:
High Hang Pausing Snatch
Set #1 – 2 Reps @ 60% of 1RM Squat Snatch
Set #2 – 2 Reps @ 60% of 1RM Squat Snatch
Set #3 – 2 Reps @ 65% of 1RM Squat Snatch
Set #4 – 2 Reps @ 65% of 1RM Squat Snatch
Set #5 – 2 Reps @ 70% of 1RM Squat Snatch
Set #6 – 2 Reps @ 70% of 1RM Squat Snatch
Set #7 – 1 Rep @ 73% of 1RM Squat Snatch
Set #8 – 1 Reps @ 75% of 1RM Squat Snatch

105 min
WU for 15 min

1.Weightlifting
A. Suggested clean and jerk warm up

A. Clean and jerk – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range
25 35 45 55 55 / 60 60 60 60 62.5 (65)

2.Strength

A. For 30 minutes (5 sets), Start a new round every 6 minutes, rotating through
A1. Back squat – 5 x 3 @ 85-92.5%. Start at low end of the % range and add load each set to build towards the high end (if possible)

A2. Strict press – 5 x 3 @ 80-90%
30 4x3x32.5

A3. Weighted strict chest to bar pull up – 4 x 10 / 8 / 6 / 6 @ AHAFA (as heavy as form allows), only 4 sets of pullups
10 8 6 6x2.5 kg

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

M/ 38/ 134 lbs/ 5'-6"
As Rx: 16:19
I got messed up with the rolls... I was super nausious.. i was feeling like throwing up at times.... same thing happened to me about a year ago or so when I did a WOD with forward and backward rolls.. I'm still not feeling great the next day...
I was happy my ankle felt o.k. with the box jumps.. I have NOT been doing much to any jumping for a few months now or running due to my ankle... decided to try it and see how it felt. Not too bad. I have done high box jumps without the rebound, but that's a totally differnt exercise in that the rebound is where the work is. The wall climbs took a little more time than I thought. The T2B were easy, and although my pullup bar is too close to the wall, so I have to do all singles and reset, they were a nice fast break for me.
Jumps were o.k.... slow and steady.. not too fast but good form overall and decent pace.
Rolls really messed me up.

I think my shoulders were a little too tight and that's what was slowing me down on the wall climbs because I did 49 bodyweight OHS last night.

Post WOD:
I did 21-15-9 of
GHD situps + Back extensions (3:25)

Pre-WOD:
5x2 Strict press (45,50,55,60,65)
5x2 Push press (65,70,75,80,80) - There weren't enough weights left to make the last set #85)

WOD:
Choice of Isabel or Rendy

Isabel -
30 snatches for time, 135/95

Randy -
75 power snatched for time, 95/55
I tried 55, but my shoulder is still hurting. I was able to do all 75 reps @ #45. Did mostly hang snatches.

Post WOD:
Situps, Weighted and Unweighted
15, 10, 5.
Used #25 plate.