5 Round For Time
- 20 35 lb KB Sumo Deadlift High Pulls
- 20 Abmat Situps
- 10 Single Arm 35 lb KB Push Presses each side

2x max plank afterwards

Sprint Intervals:

150m sprints - 5x150m (rolling start, 5 to 6min between reps) - 23.5, 21.29, 20.13, 20.53, 20.63
100m - 1x100m - 13.43

10 minutes stepmill

3 rounds:
30 steps OH walking lunge (no weight)
Run 300m

Sumo Squat @ 115lbs
(2 warm up sets, @75lbs)
5-5-5

Superset:
3x8 RDL
3x15 Lunge Jumps

Superset:
Flexed Range Low Squat 3x15
Good Morning 3x15

Rear Foot Elevated Split Squat 2x10 each leg
Single Leg Leg Press 2x10 each leg

Calf Raise 5x15

Lying Hamstring Curl 50x

5 minutes 30:30 Stepmill Tabatas

Overhead squats 5-5-5-5-5 <--Shoulders felt tight & did not feel good about the OHS. Last week about killed my shoulders. 35-35-45-55-55-65 overhead but it hurt too much to stabilize.

Then,

12 min AMRAP

15 OHS 95/65 <--55#

20 Pull ups

30 Double unders

2+OHS & 1 pull up

Rounds of: 3 Hang Power Clean, 3 Push Jerk, 3 OHS (all with same weight, unbroken)
I did this to work on technique as well as to work on mulitple movements with a decent weight.
For me the grip was goign as the weight went up. I started to use wrist wraps at 115 lbs. to minize the soreness on my wrists and I taped my thumbs as well.
I took about 2-3 minutes between rounds
75 lbs
95 lbs,
115 lbs
125 lbs
135 lbs
145 lbs (didn't do the last OHS - I wasn't sure I'd hold it as I was wobbling in the midline after the second and there was not too much room around me if I would drop the bar or fail)
145 lbs
155 lbs - I did 2 HPC & 2 PJ
115 lbs (I did 3 HPC, 3 PJ & 6 OHS super low)
Good WOD - I was feeling it a little bit in the grip. I liked the WOD overall.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20" box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

for 3 rounds: ( I did this at a hotel gym before a wedding - the rower
Row 250 m in max effort, then in the time remaining, do AMRAP of DUs.
Report time for rows and # of DUs.
Rest for 2 mins. between rounds
I did: (this was on a different Rower so I stopped when I reached 250 m)
<58 (272 meters) + 100 DUs
<59 (273 meters) + 110 DUs
<59 (270 meters) + 106 DUs
POST WOD
I did a couple reps of Squat Clean into a thruster with 35 lb DB
I then did couplets with rest between rounds of:
10 DB bench & incline bench & 10 alternating DB snatch (40,50,50 lbs)
Then I went and did some stretching and some laps in the hotel pool.

Strength
15mins to find 1RM Clean n Jerk
235# Missed 250.
Not a PR

Conditioning
Helen
3 RFT
400m Run
21 KB Swings
12 Pullups

3rft
400m Run
21 KBS 1.5 pood
12 pullups

BBG:
7X1 Clean and Jerk up to 80% – rest as needed, no higher than 80%

Score: 135-185-185-185-185-195-195

WOD:
3 rounds for time of:

Run 800m
25 Burpees

Time: 16:41