Pre-WOD:
- 3 Back Squats - 225#
- 3 Weighted Pull Ups - kipping

WOD - For TIme:
Reps: 35, 25, 15
- KB Swings (#53/35#)
- KB Weighted Sit Ups (#53/35#)

Post-WOD
Bench Press Challenge
5 min of barbell (#135), Dumbbell press (45#) (both arms)
Do as many reps on one, then switch to the other until time is up
Maxed out (26 reps) on first set of barbells and ruined the challenge. Need to pace the reps.
Did 53 total reps.

Warm Up: 5:00 jump ropes, shoulder prehab, foam roll calves

Strength: OH Press 73lb
5-5-5+, then 1 set AMRAP @ 70% day’s weight (6) 70%(16)
superset with 4 sets, alternating
AMAP strict pull ups 19
AMAP srict chin ups 19 half with red until failure then blue

Met Con: 3 rounds for time
15 push press (95/65)
10 box jumps (24/20)
20 double unders single 5:29

Mobility: partner foam roll calves, ass to grass

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups
I have been dreading this WOD since reading it. I workout in a regular gym and was going to do this a couple of times but the gym was packed and the treadmills were all jammed up, so I couldn't do it.
The big problem was I popped my right calf muscle in my 3rd or 4th round. My calf seized up and was really in pain. I basically stopped and thought it was hurt, and I'm still hoping that it's just sore and/ or pulled a little bit.
I was running much fastere than I thought I would for the first 3 rounds at about 11 or more mph, and the air squats were basically broken up into about 35,30,15. I was not as fast but very little rests on the air squats. I was going FULL ROM with the squats as well. I was doing all the MUs in most rounds as 6+2, and in the last 2 rounds I was doing 5+3 & the last round was 4,2,2. The running slowed me down in the last 2 rounds because of the calf. I was tired for sure but the calf seizing up & the fear of getting hurt slowed me down.
GREAT KILLER WOD

Strength WOD: Snatch Barbell Complex
3x Snatch Grip Deadlifts
3x SnatchPulls
3x Muscle Snatches
3x Power Snatches

(Increase weight every set but mainly focus on its virtuous form and mechanics)

Conditioning WOD:
EMOM
14x Mountain Climbers
3x Front Squats
2x Shoulder To Overhead
15min CAP

(Keep going until you fail to complete all 19 reps in 60 seconds… You CAN’T quit, you must not meet the required reps on a round to stop)

Strength WOD
3x snatch grip deadlifts
3x snatch pulls
3x muscle snatches
3x power snatches
Increase weight every round.
Got up to 55#

Conditioning WOD
EMOM
14x mountain climbers
3x front squat (55#)
2x shoulder to overhead (#55)
for 15 min.

"Gwen"
15-12-9
Unbroken Clean & Jerk
-Pick the weight
-Rest as needed between sets

First Round: #65 unbroken
Second Round: #75, broke after 7 rested and finished the rest
Third Round: #80, broke after 5 rested and finished the rest

Optional Post: Tabata Row
For Max Meters
8 Rounds 20 on/10 off

Class will be Monday @ 4:30
Strength/skill:
8 x 2 Hi Hang Squat Clean + 1 split Jerk (only jerk on second rep)

WOD:
"The Chief"
(Repeat for a total of 5 cycles)
Max rounds in 3 minutes of:

3 Power cleans (135/95). 1) 5+1
6 HR Push-ups. 2) 4
9 Squats. 3) 5+1
- Rest 1 minute. 4) 5
5) 5+2
Aux:
3 x 15 GHD situps

Two rounds for time of:

30 Wall ball shots, 20 pound ball
30 Sumo deadlift high-pull 65 pound
30 Box jump, 20" box
30 65 pound Push press
100 Skips
30 Push-ups
10 Body weight Squats (Only 1 rep second time through)

34:51

15 min AMRAP

2 Full squat clean & jerk #95
12 KB #53
13 Burpees over bar

Had a Buddy over to to the Hero Wod.

skill
muscle up (red band 3 notches down)
2-2-2-2-2

negative count mu 5 sec down
5-5

strength
pull ups 25 lbs
3-3-3-3-3

back squats @ 185 lbs
13-12-12

bench press @ 135 lbs
21-18-15

pallof press holds
30-30-30