SKILL: L-SIT / ROPE CLIMB
2x Max effort L-sit hold for time
1 modified rope climb / 1 rope climb / 1 legless rope climb

CONDITIONING:
5 Rounds for time
10 Games-style pushups
15 kb swings 1.5 pood
20 weighted abmat situps 25#
hold bumber to chest
***games standard pushup: Feet on bumper plate, thighs off ground, chest contact to ground and hand release……

-Buy In-
5/3/1 Deadlift – Cycle 2, Week 2
215x3, 245x3, 275x3+ (5)
Deadlifts sucked today. Just didn't have it. Disappointed as I did 270 10x last cycle.

WOD
“Gator”

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.

He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

For Time:
Eight rounds of
5 Front squat (185/135)
26 Ring push-ups

Ring pushups SUCKED. After two rounds had to break them up into a mix of 2's, 3's, 4's.

-Cash Out-
Foam Rolling and Mobility Work

Metcon:

1 Rnd: 15 HSPUs, 20 GHD SUs, 25 Burpees, 30 Jump Lunges, 25 Ring Dips, 20 T2B, 15 WBs (20lb)

Time: 21:20

The last two weeks, allergies have kicked my ass....killing my aerobic and strength capacities

4 Rounds for time

400m run

10 Deadlifts 135

10 Deck Squat Burpees (

) Mod- Regular Burpess, kept landing hard on my back on the roll and started hurting so switched to reular after first round

10 Goblet Squats 2p

Then worked on Clean and Deadlift. Worked up to new 1rm on clean, 175# and could have gone more prob, then worked on Heavy DL to improve strength, did sets at 315#

30 Double unders

15 Box Jumps 24/20

15 Hang Power Snatch 95/65

4 Rounds for time

5 rounds:

10x hang clean 135#
20 wall balls 20#

Finisher:
50 hollow body rocks
50 sit ups

results: man those hang cleans were tough and wall balls were ....wall balls

14:51 for main wod, 19:03 total after finisher

We had 11 (of 13) boys at the box tonight! It was AWESOME!

Warm Up:
10 Push Ups
10 Pull Ups
10 Sit Ups
10 Squats

Mobility:
PNF hamstring
Samson Stretch
Walking Lunges

Max Effort:
5x 2
~50% of 1RM
Squat Snatch
Overhead Squat
Snatch Balance
[75 lbs, 75 lbs, 75 lbs, 75 lbs, 85 lbs]

MetCon:
Run 400 meters [1:42]
-rest 2:00
Row 500 meters [1:54]
-rest 2:00
Run 400 meters [1:53]
-rest 1:30
Row 500 meters [2:05]
-rest 1:30
Run 400 meters [1:59]
-rest 1:00
Row 500 meters [2:00]

Total time includes rest periods.

7 Minute AMRAP

5 Clean & Jerk #135/75
15 Pushup

5 Rounds for Time max 20 min

5 power cleans
10 front squats
5 jerks
20 pullups (green band)

90 second rest in between rounds

Thought it was an amrap so I did another 5 cleans and 5 squats past the five rounds starting at 19:40

4 Rounds for time

400m run

10 Deadlifts 135/95

10 Deck Squat Burpees (MOD - hand was on the floor prior to burpee)

10 Goblet Squats 2p/1.5p (MOD Yellow KB)

I did the full DL weight and kept good form, so I was proud of that.

DSB, I had to use my hand for balance transitioning to the burpees.

GS, used the yellow KB for the first time. I think it's only 5# heavier than the orange, but it's a start!