Track Workout:

Sled Pulls: 20 x 50m - pulling 100lbs

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

Pre WOD Strength: 1x20 back squats 105#

Metcon:
"Angie"
-100 pull-ups
-100 push-ups
-100 sit-ups
-100 squats

Did a half Angie as I'm not recovered from Saturday's workout, IOW I did 50 of each movement.

Squat Challenge-170#

Then,

10 Burpees

15 Jumping lunges (L/R=2 reps)

20 Double unders

1 Shuttle run (5-25ft) <-- Touch the floor on each marker & at origin.

Rest exactly 90 seconds between each round

8 Rounds

100x front squat for time

start with 5x ring dips; do 5x ring dips every minute on the minute

Rx for squats was 95#
used blue band for ring dips

Barbell: Hang power clean 80% of 1RM 5×2 plus jerk on 2nd HPC with 60 seconds between efforts.

used 105#

Metcon: 3 RFT
400m Run
18x Kettlebell swings 1.5
9x Power cleans 105#

completed in 12:06

Rest 2:00
Then complete 100x Russian twists 16kg/12kg (not timed)

Run 200m
3 rounds, 10-7-5 of
- pull up
- push up
- air squat
Run 200m

AMRAP in 5 minutes
10 Power snatch
10 KBS

For Time:
9-6-3 of...
Thrusters (135/95) [95]
Muscle-ups

-

did progression muscle ups

For Time:
Run 800m
75 Push Press (75/55) [65]
25 Burpee Pull-ups

-
I modified to 50 push press and 15 burpees