Strength

Back Squat EMOTM 10min, 2 Reps AHAP with good bar speed

Wod

For Time

15 Power Clean and Jerks 155 lbs

5 Handstand Push Ups

10 Power Clean and Jerks 155 lbs

10 Handstand Push Ups

5 Power Clean and Jerks 155 lbs

15 Handstand Push Ups

Cash Out 50 Evil Wheels

Strength

Back Squat EMOTM 10min, 2 Reps AHAP with good bar speed
- 85 lbs

Wod
For Time

15 Power Clean and Jerks 155 lbs - 53 lbs

5 Handstand Push Ups - Push Ups

10 Power Clean and Jerks 155 lbs

10 Handstand Push Ups

5 Power Clean and Jerks 155 lbs

15 Handstand Push Ups

Cash Out 50 Evil Wheels

Push Press 7 sets of 3 reps:
(M/ 39/ 135 lbs)
Quick warm up, pre warmed up at home so did lots of DUs and some quick stretching
I started light and just kept going up steadily:
45 lb bar x 10, starting with strict press, then push press
95 lbs x 4 push press concentrating on keeping legs tight and NO REBEND
115 lbs x 3 (started to wear the wrist wraps)
WOD:
125 lbs x 3
135 lbs x 3
145 lbs x 3
150 lbs x 3
155 lbs x 3
155 lbs x 3
140 lbs x 3

POST WOD:
stretched for a few minutes and went into box jumping and double unders
I stated doing higher rep 24" box jumps for technique and to get a little gassed/ conditioning
I did the 24" box jumps for 3 sets
then I brought in the step boxes to make the box much higher.
I did about 5 sets of HIGH box jumps as singles followed by DUs
Then I did a very fast stretch and went home.

Snatch Complex:

1 Power Snatch
1 Hang Snatch
1 Snatch

**Repeat 4 times, increasing the weight each round. Must perform a 25m shuttle sprint between rounds. You cannot set the bar down during each round.

//

38-43-48-53

Split Jerk 1-1-1-1-1 (60-80- 90 fail -back to 80 - 85-90-95) 15# PR

Then,

“Jackie”

1000m row
50 Thrusters (MOD: 35#)
30 Pull ups (MOD: green band)

Split Jerk should probably be much higher (Burt said to aim for 60% over shoulder press - so 115-ish),. Failed at 90, so dropped down to focus on form and worked back up to it. I ended up getting to 95# (15# PR), so I'm happy with the progress. I probably could've gone a little higher but we were running short on time.

Broke Thrusters into 10's, used a green band for pullups (because I forgot to set up a purple one and was so tired I didn't care much, lol). Realized after the wod that I only did 35#, the person in the heat ahead of me had 10's on the bar. OOPS. Next time to 45# and purple band.

Split Jerk 1-1-1-1-1 (75-85-95-105-115-3 fails at 125)

Then,

“Jackie”

1000m row (my rower had a bad battery, so I used Elizabeth's time)
50 Thrusters 45#
30 Pull ups (ring rows. I tried using a band, but my arms were shot from the split jerks and thrusters)

13:36 (Not happy)

Note: Need to get under the bar quicker on the split jerk. 35# PR

20 Min AMRAP

10 burpee pull ups
225m run
15 concrete bench jumps
225m run
20 flutter kicks (3 count)
225m run
25 air squats

3 sets of partner carry/sprints. (sprint to your partner aprox. 10m, squat, double leg pick them up with gable grip, turn around and carry your partner 10m quickly and safely. Sprint back to start position, switch partner and so on.....)

Strength:
18 x power snatches @ 138#
6 x Split Jerk @ 135# 6 x Split Jerk @ 185#

WOD
21-15-9
Deadlifts @ 225#
Box Jumps @ 28"

Warm Up
2 rounds:
10 Deck Squats
10 Ring Rows
5 Wall Walks

Strength/Skill
A1: Back Squat x 2 (70%)
A2: Pull Ups x Max

MetCon
50 KBS
40 HR Push Ups
30 Box Jumps ( modified step ups - rt knee)
20 Burpees
10 Wall Walks ( last 5 were ugly)

"End Of The World"

FT:

5 Bear Complex
10 Squats
4 Bear Complex
20 Squats
3 Bear Complex
30 Squats
2 Bear Complex
40 Squats
1 Bear Complex
50 Squats