went too light at first ended up at 175 and it felt good

21-15-9 of

squat clean #115
kb swings 53#

notes: squat cleans are no joke. they really really wear you out!

Bear Complex - 20kg

Can't let go of bar in all movements:
- Hang Snatch: 40kg x 10
- OHS: 40kg x 10
- Snatch Squat: 40kg x 10
- TNG Power Snatch: 40kg x 10
- Hang Clean and Split Jerk: 40kg x 10

Cable Rotator Pull, 3 rounds: 6.25kg x 5 (each arm)
Cable Side Raise: 6.25kg x 7, 6.25kg x 6, 6.25kg x 5 (each arm)
Cable Front Raise Windmills: 6.25kg x 5, 3.75kg x 8, 3,75kg x 10 (each arm)

Row 1km at a steady pace - 3:40
Ride 3km at a steady pace

5 Rounds:
- Row 200m - 1:40pace
- 10 Burpees

Stretch for 45mins

18' AMRAP of:
15 Box Jumps (24"/20")
12 Push Press (115#/75#)
9 Toes 2 Bar

Count total Reps

Deadlift 1-1-1-1-1-1
225-275-315-365-405-410F

3 rounds for time
8x deadlift 225
12x wallball 20
400m run

7:26

5 rounds for time
7x dumbbell clusters 35#
10x pull ups

6:10

The ankle is improving but it’s not yet where it needs to be for Sunday’s run at 12.3. Had a little bit of a rough go at the WOD this morning. I kept things in check but I think I had a few dead lift and American kettle bell reps that strained the ankle (did not keep a good angle on the ankle/tib-fib). Not too bad but definitely sore right now. Regardless, I have 48 hours to let it heal before we tackle 12.3!

Warm Up:
2x
5 Pull Ups
10 Push Ups
15 Squats

Mobility:
Pain ball shoulders, calves
PNF Hamstring

MetCon:
30-20-10
Dead Lifts (135 LBs)
American Kettle Bell Swings (53 LBs)
Push Ups

Post-WOD Practice:
Toes to Bar - watched the Spealler video on T2B and K2E tips yesterday from the main site and was trying to put those into practice.

Obviously not a great time but I did a good job of keeping myself in check during the 30 segment. I picked up the pace during the 20 and 10 rounds and felt pretty solid (until I got in the car and went to shift gears with my bad ankle!).

All in all a good pre-12.3 WOD. Got the heart going. Got some good lifting in.

3 ROUNDS FOR TIME

320m Run
20 Kettlebell Snatch (35/55)
50 Double Unders
20 Reverse Wall Balls (14/20)

I had to be smart with this workout and scale it down. I ended up doing 25# for the snatch and 10# for wall ball thanks to my shoulders. My shins and ankles were hurting something chronic (yay shin splints!) so the run was torture and my double unders were so off. Sigh. This workout was a good one, but seriously sucked even scaled. Would like to try it again as RX and when my legs are working properly later down the track.

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Strength
Deadlift
10-8-6
all unbroken sets. Hands must stay on the bar and lower the bar. NO DROPPING

WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

MAD MOBI

roll calves with a barbell

lat stretch band

roll lats

press ups

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

skill

5 bulgarian split squat each leg (with dumbells)

7 box jumps

afap

rest 2 min

3 rounds

record splits and weight.

wod

Time trials.

row each distance. rest as needed between sets

1k

750

500

Strength:
5,5,5,5,5 Strict Press
80, 85, 90 (failed), 85, 85, 90

15-min AMRAP
5 Pull ups
10 Wall Balls 20#
20 Double Unders