Start with 50 Double Unders

Then:

1.2.3.4.5.6.7.8.9.10

Hand Release Push-up

Ring Dips

Wallball 20/14

Then:

End with 50 Double Unders

Green band on the ring dips. All else was ad prescribed.

OH Squat
- 5 rounds: 5 x 30kg

Practice butterfly pull ups

Practice pistol squats

Start with 50 Double Unders

Then:

1.2.3.4.5.6.7.8.9.10

Hand Release Push-up

Ring Dips

Wallball 20/14

Then:

End with 50 Double Unders

Ring dips killed me. The end

WOD: 12 minutes AMRAP

3 Hang Squat Clean (135/95) - used 65#
6 HSPU - subbed single arm KB press - 15# kb

Lost count of rounds several times. Think I may have counted a round twice. Think I ended up with 9 rounds + 2 cleans, but it could easily have been 10+2.

For Time:

50 Pull Ups - subbed ring rows
50 Kettle Bell Swings (Rx 53) - 25#
50 Double Unders - subbed step-ups
50 Overhead Squats (Rx 95/65) - 15# light bar

Shoulder did pretty well with this many overhead squats. Can probably try 20# next time as long as there aren't more reps. Think time was 13:14-ish

Pre WOD: 3-2-1-1-1 Pull-Ups (30# I think it was)

WOD:
20 Shoot Throughs
30 Goblet Squats (53#)
40 Box Jumps
50 Burpees

Russell called it 2 Miles at 100M intervals - didn't sound so bad. Then he proceeded to tell us that meant 32 100M runs - that sounded terrible...

WOD:
16 100M Runs at 5k pace
16 100M Sprints

40 seconds to run each 100 - rest time depended on the speed of the run

Jerk - 3RM; 90% x 3 x 2
- 115x3 / 135x3 / 155x3 / 165x2
- 90%: 140x3 / 140x3
Push Press - 3RM; 90% x 3 x 2
- 115x3 / 135xfail
- 90%: 95x3 / 95x3
Back Squat - 3RM; 90% x 3 x 4
- 225x3 / 275x3 / 295x3 / 305x1
- 90%: 275x3 / 275x3
Bent Row - 3RM; 90% x 3 x 2
- 135x3 / 165x3
- 90%: 155x3 / 155x3

5 Rounds:

2 Deadlift 95/65

2 Hang Power Clean

2 Push Press

2 Back Squat

2 Push Jerk

200m Run

Then work on a skill you need work on… Worked on Pull-ups. Could do 2 in a row again but still working on 3.

50 double unders
50 push ups (hand release)
40 double unders
40 sit ups
30 double unders
30 back squats (65#)
20 double unders
20 back extensions