with push-ups & ankle stretching

For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

Instead of doing the full Glen workout, I did my Clean and Jerks with 110, my Runs were only 800m, instead of doing Rope Climbs I did Pull-Ups, and I only finished off with 50 Burpees.

The Clean and Jerks were feeling better, as I was better able to string together consecutive reps. I tried doing 8.0mph for 800m, but I had to slow down with about 100m to go (with the second set only being at 7.5mph). The Burpees I broke down into sets of 5, and I managed to finally get 50 done.

10-9-8-7-6-5-4-3-2-1
Ring pushups
CTB pullups

for time

Five rounds for time of:
115 pound Push press, 12 reps (lo hice con 35kg)
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps (lo hice con 35kg)

Monday 121022

Back Squat 5-5-3-3-1-1

20/15 reps for time of:
Strict Ring Muscle Ups

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Front Squat #53
Push Up (band)

20 AMRAP - 5 rounds + 21

10 Sqt Clean #53
20 Push Ups (bands)
30 Double Unders

Warm up: 3 round of:

•10 hip extensions
•10 GHD sit-ups
Skill dead lift, work up to game weight.

245

WOD

Completes AMRAP in 20 minutes of:

•3 Dead lifts, 315/225lbs. MOD 245
•5 Wall climbs
•7 Toes 2 bar
•9 Box jumps, 30/24″

4 sets of 5 Back Squats @ +5 lbs from last Monday

The following 4 stations for max reps in 3 minutes each with a 2 minute rest between stations:

Max DU 95
Max calories on rower 69
Max 100M Runs 7
Max Burpees 50