I am pleased to report that despite it being a not-too-friendly shoulder workout this morning, my shoulder actually held up pretty well. I was a little uneasy when I read the WOD on the board but psyched it worked out well today.

Also, I’ve made a concerted effort to eat well the last few days and I have noticed a marked improvement in performance at the box and how I feel overall. Granted, this could be mental but I’ll take it. Still not sleeping too well but not much I can do about that right now … waking up with plays and diagrams running through your head just is not that fun!

Warm Up:
2x
10 Jumping Squats
100 Single Jump Ropes
5 Push Ups
15 Sit Ups

Mobility:
Should on bands
Pass through PVC

Max Effort:
1 Rep Max Pull Ups
53 LBs

MetCon:
15:00 Time Limit
7x
5 Ring Dips
10 Push Ups
15 Flutter Kicks (2 count)

After the pull ups, none of our arms lasted too long on the push ups in the MetCon. After a couple of rounds, most of us were down to 2s and 3s!

WOD: Strength Progressions

Squats: 1x5x135. 1x5x225, 1x5x315, 1x3x355, 1x3x405, 1x3x415, 425 (failed - hurt groin)

Hang Cleans & Presses: 1x3x135, 1x3x185, 1x1x205, 1x1x225, 1x1x235, 1x1x245, 1x3x225, 1x4x205, 1x5x185, 1x5x185, 1x5x185, 1x5x185

Jump Rope (SUs) ; 7 sets/100 reps per set
Dumbbell Cleans & Presses: 5sets/8 reps usinf 50lb DBs

Kettle Bell (50lbs)/Wall Balls (20lbs) - 21-15-9

For time

100 Overhead Squats 95/65

10 Box Jump penalty every time the bar is dropped 24/20

AMRAP in 15min:

20 jumping pull-ups
20 wallballs 20/14 lbs
200m row

4 rounds + 14

21 - 15 - 9
Deadlift (100kg)
Handstand push up
For time

HSPU to foam roller depth

21 – 15 – 9
95# OHS
Burpees

400 m run
12 deadlifts
9 hang hower cleans
6 push jerks

800 m run
2 rounds:
12 deadlifts
9 hang power clean
6 push jerks

50 burpees

7x2 Back Squat-(195lbs)
-Start with 80% of 1RM and work up to a 2RM.

For time*:
60 Bar-Facing Burpees
30 Overhead Squats (65lbs)
-all with 5lb ankle weights

*15-Minute cut off.

Bench Press:
1 Rep (Max Weight) 95#
10 Reps (75% Max Weight) 75#
1 Rep (Max Weight) 95#
15 Reps (65% Max Weight) 65#
1 Rep (Max Weight) 105#
20 Reps (55% Max Weight) 65#

Hamstring still on the mend so no deadlifts for me...
Incorrectly remembered my 1 RM and started light - doh!

Did two 2 minute jump rope sets instead of sprints

Run 1600 800 400, rest 2min. between rounds
Shuttle Sprint (4, 6, 8, 10)