12 Min AMRAP
Ascending Ladder
1 Squat Clean (95)
1 Chest to bar pull up
2 Squat Cleans
2 Chest to bar pull ups
...
Completed 8 rounds + 1 squat clean

Clean complex for 9min. 5min @ 135#, 5min @ 155#

3min max rep med ball burpees
1min rest
3min max rep box jump burpees
1min rest
50 burpees

23-25-12:05

5RFT
12 deadlift (155/105)
6 push press
12 back squat

77#. Deadlifts way too light. Push press was limiting factor. 14:28

3 Rounds

15 Overhead squats 135/95 <--55#

15 Burpee C2b pull ups <--Burpee pullups

50 Double unders

**Nice warm up this morning! I need about 20 OHS before I achieve my inner balance. Much appreciated! Next time will up the weight.

--warmup: 5 rounds OHS on minute, 2 box jumps & 2 pullups on minute

1 minute each w/1 minute rest

Push press 55# 19|19|19
Box jump 20|20|20 <--step up
SDHP 55# 14|14|14
Wall Ball 14# 12|14|14
Row Calories 9|9|9

226

Yea, step ups again. grrrrrr. Not Rx

Warmup
3x
5 wall ball
5 burpees
30 single unders

Deadlift Week 2 Day 1
1x15 65%+10lbs added from last week.

WOD
50 DUs
25 Med Ball Ground to Overhead
2 rounds of:
155 deadlifts x 12
155 Hang power clean x 9
155 Push Jerks x 6
25 Med ball Ground to Overhead
50 DUs

Group warm up, then;

3 rounds

5 Wall walks <--many of these were not Rx & often times jumped off the wall to the left.

50 Double unders

5 Push jerks 185/125 <--75#

Rest 1 min. between rounds
--Great group warmup & appreciate the 65# push jerk warm up. Wall walks made me very dizzy. Had 80# on the bar, but almost fell over on my left side during the first push jerk because the room was spinning. Pulled off 5# & went w/75# the rest of WOD. Heart rate really gets going during the wall walks in a sneaky kind of way!

Før WOD:
2 reps max push press
resultat 42,5kg

Skill
Snatch - 64kg
C&J - 80kg

Strength
3-3-3-1 Front Squats
(90kg - 100kg - 110kg - 120kg)
3x5 Weighted Pullups (25kg)

Midline/Core
3x10 Back Extensions (15kg)
Tabata Weighted Plank Hold (20kg)

Sprinting/Running
800m Run + Sprint drills + Dynamic stretching (Warm-up)
Sprints - 3x20m, 3x40m,
5xMax Effort Standing Triple Jumps
800m Run + Static Stretching (Cooldown)

21-15-9 reps for time of:

Wallball shots, 14 pound ball
KB swings, 20 kg
Burpees