Push Press
3x2@90% 85lbs last set 4 reps

10-1 partner ladder
*partner 1 does 10 wallballs, then partner 2 does 10, then partner 1 does 9 wallballs, then partner 2 does 9 wallballs, etc. Stay on same exercise until you ladder down 10-1, then go to next exercise and ladder down. Dale changed it up. 1 partner does 10, the other does 10 then move to the next exercise, compleate all, the do the 9, than 8, etc.
Wallballs
Toes to bar
Overhead Swings 35lbs
Box jumps
Airdyne (calories)
Shelly and I were partners. we did down to 5's and did the wall balls for the 5.

“Victoria”

Time cap= 40mins, using only 1 bar.

5 Rounds
10 Thrusters 95/65
14 Box jumps 24/20
12 Sumo deadlift high pulls 95/65
12 Burpees
27 KBS 1.5/1p

Time 30ish minutes & finished 4th round. Didn't modify (jumped on tire). Was disappointed I had to quit. Only because I had to shower and get to work no later than 8am.

Deadlifts 145x5, 155x5, 165x5, 175x5, 185x5

“Isabel”

30 Snatch 135/95 (Snatch can be power snatch, or snatch) MOD 65 (Try 70 next time)

Went slow in the beginning, and sped up at the end. Only did them in 1's or 2's in beginning and did the last 10 in 5's. So, I can either go faster and/or increase weight next time.

WOD:
"Lynne"
- Max rep body weight bench press x 5 (17,12,10,9,10)
- Max pull ups x 5 (30,20,15,15,15)

Post WOD:
- 30sec weighted plank hold x 5

135# for bench, 58 reps.
95 pull ups, 5 sets.

In Goodman from wall to wall and back:

Run
Run backward
Farmer carry (45 lbs plates)
Broad jump
Overhead walking lunge (45 lbs plate)
Bear crawl
Bear crawl
Overhead walking lunge
Broad jump
Farmer carry
Run backward
Run

Do 5 burpees in between each activity

M/ 39/ 135 lbs/ 5'-6"
I did a different WOD during my lunch hour today:
On the minute, for 10 minutes:
3 Front Squats + 20 DUs
I used 185 lbs for all sets. I then took a couple minutes and did another set with 205 lbs x 3

post wod:
30-20-10 of:
Hang power snatch 75 lbs
Jumping Pullups
Push Press 75 lbs
Box Jumps (20")

KILLER MetCon... WOW! took me about 14:00
I drastically underestimated this MetCon. Again the box jumps were a killer. The first set of 30 hang power snatches were tough as well. Easiest were the PP by far.

3 Rounds for time FBG Style
1 min rest between rounds

Row for calories
Pushup
Lunge Steps
Pullup
TTB

Round 1 - 126
Round 2 - 110
Round 3 - 106

15 minutes incline walk (at minutes 5, 10, and 15 I did 25 Pushups, 25 Squats, 25 Flutter Kicks)

Foam rolled glutes/hips/hamstrings (super tight and really exhausted today)

Back Squat Medley
10x @ 30% 1RM
10x @ 50% 1RM
10x @ 60% 1RM
10x @ 70% 1RM
Scale back down to 60% 1RM for AMRAP (I got 12, with two breaks. I did not come out from under the bar, I forced myself to rest in the weight)
Rested as needed between sets

3 rounds:
25x GoodMorning
25x GHD

4x15 Decline Bench Sit Ups

As Many Reps as Possible in 10 Minutes:
3 Handstand Push-ups
3 Clean and Jerks 95/135#
6 Handstand Push-ups
6 Clean and Jerks 95/135#
9 Handstand Push-ups
9 Clean and Jerks 95/135#
12 Handstand Push-ups
12 Clean and Jerks 95/135#
15 Handstand Push-ups
15 Clean and Jerks 95/135#
18 Handstand Push-ups
18 Clean and Jerks 95/135#
21 Handstand Push-ups
21 Clean and Jerks 95/135#

Result: 56, stink bugs

Skill
3x8 Strict Weighted Ring Pullups + 8 Strict Weighted Ring Dips 10kg (60s rest)
Power Snatch - 70kg PR
Power C&J - 80kg
Power Clean - 100kg PR
5x80m Sprints (about 90s rest)
3x10 Weighted V-ups 3kg (60s rest)

Strength
3-3-3-3-1 Back Squats
(80kg - 90kg - 100kg - 110kg - 120kg)