WOD
4rds
1min. air squat
30s rest
1min. box step up
30s rest
1min. tuck crunch/sit up
30s rest
1min. DU/SU/jump over line
30s rest

Shoulder Press 5-5-3-3-1-1 (65/75/85+%) 95,95,115,115,125,135, Fail 145

Then,

20 Thrusters Started this round 135, after 16 switched to 115, knew weight was gonna be to much for the full WOD

100m Run

15 Thrusters

200m Run

10 Thrusters

400m Run

5 Thrusters

800m Run

After switching to the 115 felt pretty good. The first set of thrusters and run alone took me almost 5 minutes i believe

800 mtr run - started out doing 200 mtrs row, and was tired from previous day's WOD. Decided to try running on injuring foot. It's getting better, but certainly not able to run the full so I jogged/walked 400 mtrs.

Pre WOD
-4 X 10 Back Squat ((70-75% of !RM) (#110)

For Time:
-30 Walking Lunge Steps (45/25 Dumbbells) #25
-60 Double Unders (2:1) Did singles
-20 Walking Lunge Steps
-40 Double Unders (2:1) did singles
-10 Walking Lunge Steps
-20 Double Unders (2:1) did singles

After Party:
3 Minute Plank or 1 minute "L-Sit" Tried doing L-sit. Yah no. Did plank

Thought I wasn't going to be able to do walking lunges, but my foot is getting better. Glad I did them and I did use #25.

BB Gymnastics

1) 7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60 sec. - 185? don't remember exactly
2a) 3X5 Pendlay Row – heavy, rest 60 sec. DEMO VIDEO - 135#
2b) 3X5 Split Press – heavy, rest 60 sec. DEMO VIDEO - 135#

Strength

High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00

215, 235, 250, 250, 270

Notes: Percentage should be based off of your most recent 1RM Squat.

Didn't do his programmed conditioning - not enough time

5min Row/Bike with nose breathing only

2 Rounds:
20-30sec Active/Passive Hang
5-10 Down Dog to Cobra video

BB Gymnastics:

1) 7X2 Hang Snatch – heaviest possible, rest 60 sec. build up to 140ish
2a) 5X3 3-Stop Snatch Pull – heavy, rest 60 sec. DEMO VIDEO - 135#
2b) 5X3 Heaving Snatch Balance – heavier than last week, rest 60 sec. - 135#

Skill

15 minutes Handstand/Handstand Walk practice.

Notes: Try to spend the majority of this time inverted. If you can only get into a handstand against a wall, then try to play with balancing just the wall. If you can freestand, then attempt to walk. If you can walk practice turns. Etc.

Didn't do the conditioning he programmed. I did DU practice as a 5-25 ladder & back down / 5 min AirDyne intervals - shot for 45s on/ 15 off - didn't go as planned.

M/ 38/ 134 lbs/ 5'-6"
As Rx: 7:50 (I had to do 8 steps and then turn around because my gym doesn't have much open room)
This was a great WOD... walking lunges in the rack position was great.. not bad at first, but it was taxing a bit at the end of each round after 2. I went unboken on all rounds and had only a couple tiny hicups on the DUs. I have had a bad ankle for a while now, so I kind of stopped with the DUs for a while... I've been hitting them for about a week now and they're starting to come back. I went kind of super slow to get really good movement on the walking lunges... if I went quicker I started to push my knees forward and lose good posture, etc.
I really cramped up in my foot's arch... weird. This is all quads for a burn.
POST WOD:
High Box jumps in set of about 7 reps, and heavier FS
(Box height ended up at about 42-43" and I would walk over and just do a set of FS.. I used: 115, 135, 165, 185 lbs for sets of around 5-7)
Gym turned off the lights as I was cleaning up so I HAD to leave.
My butt and quads were a bit tight. No POST WOD stretching for the first time in forever.

Team WOD:

12 Minute AMRAP

1 person does AMRAP of:

10 Clean & Jerk #135/95
2 Rope climbs
while the other does 75 DU, after DU complete switch with partner

Did this WOD with Wendy. Hooah!!

Warmup
3 rounds
* samson stretch
* push ups (15,15,20)
* 5 dips
* 10 GHD
* OHS (95,115,135) x 3-4 to warm up
* Deadlift (135,185,225) x 3-4 to warm up

WOD
21-15-9 reps of: --> Scaled to The Porch (15-12-9 reps)
225 pound Deadlift
135 pound Overhead squat

1st round of 15
DL unbroken
OHS sets of 10 + 5

2nd round of 12
DL sets of 9 + 3
OHS unbroken

3rd round of 9
DL unbroken
OHS unbroken

WOD

50 box jumps (24in)
50 jumping pull-ups
50 kettlebell swings (35lb)
50 walking lunges
50 knees to elbows
50 push press (45lb)
50 kettlebell deadlift (53lb)
50 wall balls (20lb)
50 burpees
50 double-unders