Class is at 4:30 on Monday

Skill:

7 min EMOM:
1 power snatch + 3 heaving snatch balance (as heavy as possible)
--then---

10-12 minutes of butterfly pull up practice/progressions

WOD:
*make sure your callouses are maintained!

"Cindy"
20 min AMRAP:
5 pull ups
10 Push ups
15 air squats

21-18-15-12-9reps for time of:
24″ Box jump
75 pound Power snatch (55)
Pull-up

SWOD:Back Squat 7 rm (Compare to January 14 5rm)

Cash Out: 50 Back Ext 50 situps

M/ 38/ 135 lbs/ 5'-6"
I did a couple WODs this afternoon
(I had a good night's sleep and was probably going to take Sunday off)
I did 6 rounds of:
walking lunge with 45 lb plate overhead 50'
weight plate push (90 lbs) for 50'
I did this is about 8:00

I took a short break and then did:
a bunch of rounds of Bench Press + High Box Jumps:
high box jumps (28" & 32" with rebound off gound, 36", 38,40,42 all for about 8 reps,43,44,45" for about 5-6 reps (I only got 1 really good jump onto 45"... My legs were not quite popping up there after the first WOD.
+
10 reps of bench press I used 95,115, 135 for 3-4 rounds and then 155 lbs for the last round.

Rest for a few minutes then did 8 rounds of Tabata DUs
40, 40, 40, 40, 32, 32, 32, 26

Do 5 rounds of swimming underwater only (no breathing and no movement above water) for a pool length (50 m) + 50 air squats
This is much tougher on the legs with the squatting but a fun challenging change of pace WOD.
I think I did well this morning at 6:30 before work... I did warm up with a bunch of stretching, pushups, lots of DUs, and air squats to get loose upstairs and then did the WOD...
Post WOD I took a steam and stretched out for about 10 mins.
Fun Time... my shoulder and left elbow has been feeling a bit tweeked so I wanted to lay off my upper body and do something I haven't tried in a while. Fun stuff

Hi Box (At Hip) Clean Technique - 95, 115, 135, threw in some Jerks

Clean + Hang Clean + Jerk - 4/5 sets at 185#

3 attempts to (Daily) Max at Clean & Jerk - 225#

Yoga.

Hat draw for reps/movements

10 2:00 rounds, 10 secs in between
When reps/movement is complete, do push ups for total score

40 elite sit ups
50 squats
40 lunges
plank - 2' (2 push up penalty per rest)
Coach does sit ups
40 double unders
30 wall balls
30 box jumps
monkey hang - 2' (2 push up penalty per rest)
15 burpees

Warm-up 3 rounds
10 bear squat
4 hand walk
10 toe touch
10 fish out of water

5 rounds
KB swings 20-30-20-30-20
Push-ups 40-20-10-20-40
Pull-ups 8-8-5-8-8
Dips 8-12-8-10-8
Deadlift-row-clean-press 4-4-4-4-4

Strength:
DB Bench Press
Elevated Rows

Perform the following tests:

L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.

Tuck-sit on dip station subbed for L-sit: 40 sec
Handstand Walk: 4 ft
Chest to Bar: 20#
Snatch: 90#

Pre-WOD: Unbroken Sets of Power Clean/Front Squat - As Heavy As Possible
5 PC/1 FS; 4 PC/2 FS; 3 PC/3FS; 2 PC/4 FS; 1 PC/5 FS

Weight: 135, 155, 185, 195, 205

2 RFT:
-15 Squat Clean (115/75)
-15 Push Press
-15 T2B
-15 Lateral Jumps over Bar

Mid-day
Front Squat (FS) 5x5 #215 (2 min between sets)
Dead Lift (DL) 1 RM #425
3x10 Hip Ext #25

Evening
3 Snatch EMOM for 10 minutes #135

Rest 5 minutes
Snatch 1 RM #155