Part A

3 rounds

run 400m

7 hang cleans #135

rest 2 minutes

then…

Part B

3 rounds

run 400m

2 prowler pushes (120 yards total) #135 on the prowler
28:08 total time. Took me 9:03 on part A so that makes part B at like 17:05. I don’t know I’m very tired and my legs are killing me. It felt like I was on the scrum machine again. Which is always a nice reminder.

30 Burpees

30 Power Snatch #75

20 Wall Climbs

30 Squats #75

30 Burpees

Those wall climbs killed me but fun none the less

SWOD
Bench Press 3 @ 155(70%), 3 @ 185(80%), 3 @ 205(90%)
*percentages are off of 1 RM
Dips 3 x 15 (1 min rest)

I decided to really push myself on the bench. 205 is a new PR, previously it was 200 for 2reps.

+
DWOD
Russian Stim

Complete 3 rounds:

2 Squats @ 250 (85% of 1 RM)
Rest 2-3 minutes
2 Squats @ 250 (85% of 1 RM)
Rest 2-3 minutes
8 Power Cleans @ 150 (80% of 1 RM) - 30 sec rest between reps
Rest 2-3 minutes
8 Power Cleans @ 150 (80% of 1 RM) - 30 sec rest between reps

*Rest 3-4 minutes between rounds

I didn't do the whole thing. I wound up cutting out the last round. This WOD was running at about an hour and I didn't want to spend the whole night out there.

4 rounds for time:

300m row
10 hspu
15 ring dips
20 hrpu
100m plate carry (25#)

Still don't have good enough ROM in my hspu's.

WOD 2

50 Pull Up's for time
2:00 Cap

Seated Hammer Curls:
- 20kg x 5
- 22kg x 5
- 24kg x 4
- 16kg x 10

Dumbell Seated Tricep Press (Palms down)
- 10kg x 10 x 3

Preacher Dumbell Curls with Bottom Range of movement afterburner:
- 16kg x 10, 7kg x 10
- 20kg x 10, 8kg x 10
- 24kg x 8, 8kg x 8

Push Ups (Hands in close, arms touching body throughout):
- 5 slow full range into 5 with 2-3sec pause at bottom into 5 quick ones
- 5x5x5
- 5x5x3
- 5x5

Standing Ezi-Bar Curl:
- 30kg x 10
- 35kg x 10
- 20kg x 3rounds (3 x full range into 3 x bottom half into 3 x top half)

Dips (3 x full ones into 3 x bottom half into 3 x top half):
- 3 rounds
- 2 rounds + 3
- 3 (1 rep = 5sec lowering followed by quick push up and quick full dip)

Hang Power Clean Practice:
- 20kg x 5
- 40kg x 5
- 60kg x 5
- 80kg x 1
- 60kg x 10

MORE squats...this is beginning to get difficult! Goal work up to 1x5@185

4x5@145 (all box, need to work on not de-loading so much)
3x5@155
2x5@165
2x5@175 - second set started to feel HEAVY
1x5@185 - first 3 were fairly easy, paused to re-catch my breath, just like Los said, BAD idea. Squeezed the last two out but it was rough.

Tabata with hang squat clean thrusters.

24 min, every 2 minute (12 rounds::

1. 250 m row
2. Rest

Clean (full) + Hang Clean + Jerk 3x(1+2+1)x50%
3x(1+2+1)x75%