Isabel (115/95)
For Time: 30 Power Snatch

OR

Randy (75/45)
For Time: 75 Power Snatch

Pre -WOD:
-7X2 Shoulder Press

WOD:
-1000 Meter Run
-50 Thruster (Rx 45)
-30 Pull Up

Pre WOD:
- Cycling
- 30 Double Unders

WOD:
- 60 KB Swing
- 40 1RM KB Swing

Post WOD:
- Rope pull
- Max Weight stuff

1000 meter row
50 squat thrusters
30 pullups

6:52. Notes for next time. Harder on the row, less time before pull-ups.

7X2 Dead Lift(350)

WOD: For Time:

-3X 30 DU
15 Clapping Push Up
-3X 30 Walking Lunges
15 KB Swing
-3X 30 Sit Up
15 Pull Up

FOR REPS & TIME

4 min. Tabata
"bottom-to-bottom” squat (hold squat at bottom during 10 sec rest )
and then Run 1 mile

Subbed 2400 meter row

PreWOD: 7X2 Dead Lift(365 was where I ended)

WOD: For Time:

3 rounds
- 30 DU
- 15 Clapping Push Up

3 rounds
- 30 Walking Lunges
- 15 KB Swing

3 rounds
- 30 Sit Up
- 15 Pull Up

There is no break between each couplet of exercises. Just keep going!

110 min
Warm up EMOM10
1.JG PP 31.8.2018
A. 3 sets of each exercise:
- 5 ring swings
- 10 x (1 swing + 1 hips to rings)
- 10 support swings
- 10 bottom of dip swings
- 10 Russian push-ups
- 5 x 1 attempts at ring muscle-up - x x 1 1 1 x = 3 reps

B. not done, instead butterfly pull up practice for 10 min

2.JG PP 1.9.2018
A. 6 rounds:
- 20s max butterfly pull-ups - not done
- 20s max toes to bar - 8 7 7 7 7 7
- 20s max kipping HSPU - 4 5 5 5 5 5
- 90s recovery pace single unders

3.Strength
3 Rounds: > 2
10 DB Chinese Row - 20 20 lbs
10 Deficit push-ups - 5 kg plates
10 Alternating DB Z-Press - 20 15 lbs

Strength:

Back Squat: 3x225, 3x275, 2x315, 2x335, 2x355 (very weak today...way below where I should have finished - 405!!)
Shoulder Press: 10x95, 10x115, 10x125, 10x135

Metcon: Stephen

30-25-20-15-10-5: GHDSU, Back Ext, K2E, SLDL (95lbs)

Time: 36:40

Track Workout:

Sled Pulls: 20 x 50m - pulling 100lbs