23 Deadlifts 155#
23 Handstand push-ups
23 Back squats 155# (from the floor)
23 Burpees
23 Ground to overhead 155#

21 Thrusters 95#
21 Bar facing burpees
18 Thrusters 95#
18 Bar facing burpees
15 Thrusters 95#
15 Bar facing burpees
12 Thrusters 95#
12 Bar facing burpees
9 Thrusters 95#
9 Bar facing burpees
6 Thrusters 95#
6 Bar facing burpees
3 Thrusters 95#
3 Bar facing burpees
21 Thrusters 95#
21 Bar facing burpees

I read this short WOD, that had a nice mix and I hadn't done any of these movements in a while so I was beat up and sore and it seemed like a good idea to concentrate on a little diversity and more gymnastics based movements.
MU: 5-4-3-2-1
Pistols: 20-18-16-14-12
HSPU: 5-4-3-2-1

This was short - I did this in about 7:10
The pistols is where all the time was... everything else was unbroken. I was thinking of doing double this WOD so 10-8-6-4-2 (next time)

A few minutes after the WOD I did another couplet of:
5 rounds increasing in weight each round of:
10 KB Swings (30,37,45,50,55 lbs)
10 Box jumps 24") - IMMEDIATELY after the KB Swings.
Felt good. I went home after stretching and did some home stuff, showered and tried to get ready by getting paint samles, etc. for the weekend.
Still kind of beat up and sore. My body needs a really long nights sleep and a a day off. This weekend will be nice.

"
A. Strict HSPU practice 10 min 3x2 (10 rep mastery template)
-felt good.

B. BTK Jerk - singles
-185,215,215,225,235. stopped. no energy or explosiveness today.

C. 5rds of 7 sets
Bear Complex
-40kg (88), 50kg (110) , 52.2kg (115), 60kg (132#)
-pressing portion of complex was the most difficult. really like the front and back pressing combo.

D. single arm kb farmer's carry
-90#. down and back. love these.

-not sure if yesterdays running took it out of me, but might want to think about switching Friday's slow lifts - squat/dl to Thurs, and more explosive stuff Friday.

• 3 Round not for time of:
Double DB Romanian Deadlift 15 reps unbroken
Double DB Bent Over Row 15 reps unbroken
(Utilizza un carico con cui riesci a fare 15 reps unbroken)
MB Rotational Throws 10 reps/side

A.
Three sets for times of:
2 Legless Rope Climbs (15′)
6/4 x (Muscle-Ups + 2 Ring Dips)
60-Foot Handstand Walk
Rest 2 minutes

WOD # 1 for the CFSC Challenge- Email me the results of both WOD’s, and both % from the Bod Pod. Second WOD is 4/10.

Group warm up, then,

“Jackie”

For time;

1000m Row

50 Thrusters 45# (Need to get consecutives)

30 Pull ups. (Ring pulls)

Then, with time remaining in class- Practice something you suck at!

4 kierrosta aikaa vastaan:

• 40-30-20-10 hauiskääntö levytangolla (N 15kg / M 20kg)
• 25cal Assault Bike
• 10-20-30-40 swingi (amer.)(N 16kg / M 24kg)

Strength
10min to build to heavy PP from ground

110 (PR). Almost got 115. May have been able to get it if I had more time.

WOD
3 rounds
Against a 5min clock
Run 600m
Then AMRAP
10 PP (115/75)
10 Pull-ups
Rest 3 min

RX. 5+1

Cash in 2000m/ 1600m row
Then 20 rds of:
-5 pull-ups
-10 push-ups
-15 air squats
Cash out 2000m/ 1600m

*wear a 9/6kg vest if you feel like it☠️