WOD: 15 Minute Sprint Training
EMOM Style-3 Sets of:
Minute 1- 25′ Sprint All Out
Minute 2 -50′ Sprint All Out
Minute 3 -75′ Sprint All Out
Minute 4 – 100′ Sprint All Out

Way too easy. Should have been 100 ft every time

Deadlift
3-3-3-3-1
225-275-295-315-335

Snatch Balance
5-3-3-3-1-1
95-135-155-165-175-185

AMRAP 10 min.
250 row
max ring dips
12, 10, 8, 7, 1

50-40-30-20 and 10 rep rounds of:
Subbed 40-30-20-10
Wall ball shots, 20/14 pound ball subbed Med Ball Cleans
Box jump, 24/20 inch box
Kettlebell swings, 1.5/1 pood

I'm glad I scaled this one trying to come back from injury! It was tough!!

WOD1: 500m Row for time

WOD 2: 7 AMRAP
15 Dubs
10 Sit Ups
1 Rope Climb

"A. Strict HSPU 4x2
-done. but 2 still felt like limit

B. 3x3 negative parallete hspu
-first time doing these. tried to do negative slow, but couldn't hold pace past half way down.

B. 5 sets
15 BTK push press (95#)
rest 30s
- touch, but done.

C. AMRAP 15 85%
4 TGU
5 CTB
30 squats
-finished round 5 at about 16 minutes.
overall, no energy at gym today.

Recovery/Warm UP

30 minutes easy ERGOS

42min amrap
12 Thrusters @20kg
9 FLR Burpees
30 sec isometric hold
Plank, Wall squat, hand stand hold
Alternate isometric exercise each round

8 Sit-ups
8 Clean & Jerks
15 Snatches

x3Rounds

Evening Workout:
10 Chest Flyes
10 Chin-up
10 Bent Over Rows
10 Sumo Deadlift
10 Inverted Rows
10 Sit-ups

“Cindy”

20min AMRAP

5 Pull ups

10 Push ups

15 Squats

Bench Press