warm up
row 250
10 shoot thurs
20 leg raises

Strength: Push jerks
5/2/21
Katie: #100
Donna: #5
Marie: 3x 10 #15

WOD: Amrap 10 minutes
5 - p.c press, back squat, press
10 box jumps
Katie' 4x
Donna: 4
Marie: 3

Skill
Handstand Pushups Kipping: 12-9-6-3-1 (90 seconds rest)
Max L-sit Hold: 50 seconds PR
Straight-Leg Pullover on rings practice
On the minute for 5 minutes: 10 Single Unders + 10 Double Unders

Strength
"Gwen"
15 C&J for load: 50kg PR
This was more of a metcon than strength work. Still it was a good warmup!

WOD
Three rounds for time of:
10 Deadlifts (80kg)
50 Double Unders
The double unders were solid but they smoked my shoulders fast! Probably because my shoulders are still very sore.

5x5 Clean Pulls (215, 225, 225, 230, 235)

8x 1 hang clean and 2 front squats (210, 215, 220, 225, 225, 230, 230, 235)

Muscle up work: 3 rounds of:
Max muscle ups, 2 minute rest.
Modification: (max c2b pull ups and max ring dips, 2 minute rest)
*worked on getting the bar muscle up then did pullups/dips.
(reps per round: 31, 27, 29)

100 weighted situps (55lbs)

For time:

40 push ups

40 Back Extensions

40 situps
125 pound Deadlift, 20 reps

30 pound Dumbbell push press, 20 reps

40 Kettlebell swings, 16 kg
Row 20 calories

15 pullups, 15 dips 108lb assist

21-15-9

Chest to Bar Pullup (C2B)
DU

5 rounds for time of:

Run 100m
10x Burpees
10x Push-ups
10x Mountain climbers
10x Sit-ups
10x Prisoner squats

Power Snatch 1-1-1-1-1-1 (went up to 60lbs and worked on form)

Then,

12min AMRAP

4 Muscle ups MOD 12 pull ups & dips w/green band

8 Toes 2 bar

12 Box jumps 24/20

3 2/3 rounds and 5 reps

5 Burpees

10 Knees 2 elbows

15 KBS 1.5/1p

20min AMRAP

Hands are a mess from this week. Used the little foam pads on the bar for the first time for the K2E, they helped tremendously! Very pleased, aimed for 10 rounds, got 11.

11 rounds + 1 rep

Checked the board the next day, was only beaten by 1 guy, by 1 burpee, so close!!!

Seven rounds for time of:

7 Handstand push-ups
7 Toes to bar
225/165 pound Deadlift, 7 reps
7 Burpees
7 OH Kettlebell swings 70/53
7 Pull-ups

You can rest well between ALL sets.
M/ 38/ 134 lbs/ 5'-6"
As Rx:
185 lbs x 2
165 lbs x 10
195 lbs x 1
145 lbs x 15 (fail - I was really feeling it in my wrist and in my lower back and decided to NOT really go for broke)
205 lbs x 1
120 lbs x 22 (fail - I was just really feeling it in my wrist.. I was starting to feel like I was drooping a bit due to the wrist... back was tight as well)
I did a few sets of KB swings with 35, 50, and 60 lbs x 10-12 reps each set as well.
My wrist was KILLING ME last night.. still is. I also have a nerve tweek in my neck and back, so I was kind of taking it a little bit easy. I HAD to wear a wrist wrap on my left wrist... I could barely put any pressure on it.. to allow me to get into the rack position and have a couple fingers on the bar, for safety, adn to keep my elbows up. Legs were fine. I think if my wrists were o.k. I could have pushed a little harder and gotten 205 for each of the singles and maybe a little more.. and I could have gotten more reps on the longer rep sets.... THOSE 20 & 30 sets were killers. Really hard to judge what you're going to get for those. Good workout overall.