a) SP wk1: 8,6×77#
b) E2MOM WOD:
4 stomach to bar pull ups
4 PCx135#
7 burpees: 1:44, 1:32, 1:27, 1:22
c) 2k row: 7:56.8
d) hi-hang clean + PUSH jerk = 125#
note: I need protein…I’m still out of my ‘spinach’ and it’s killing me!

A. HBBS @ 30X1; build to a moderately tough double in 10 min
(SCORE: 375)

rest 3 min

10 min @ 80-90%:
3 wall walks
TGU x 3/arm - 1.5/1 pd
3 bar muscle ups (subbed real MUs)
3 BJ's - 32-40" - step down
(SCORE: 2 + all 6 TGUs)

rest 5 min

15,12,9,6 @ 100%:
PP - 135#/85#
CTB chin ups
(SCORE: 5:48...PP was definitely limiting factor)

Notes:
- ass to grass as weight goes up on squat
- constant movement for grinding piece
- all out for last circuit, report in on limiter for power

Strength

3 x 15 barbell curls
1 burnout set
1x 50 Hammer Curls (each arm)
1x100 DB Bench
1x100 Tricep Pushdown
3x15 Side Raises
1 Burnout Set

Conditioning

ME Pull Ups

Then

Elizabeth for Time

21 - 15 - 9
Power Clean
Ring Dips

AM
Weightlifting
3x3 Snatches (40kg)
3x1 Power Clean + 1 Push Press + 1 Clean + 1 Power Jerk (40kg, 50kg, 60kg)
3x5 Glute Bridges (50kg)
3x5 KB Single-Leg Romanian Deadlifts (24kg)
5-3-3-1 Wide-Grip Weighted Pullups (BW - 10kg - 20kg - 30kg)
Left Arm Isolation Work (5kg plate)
Half Tabata Hollow Rocks

PM
Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
12x6 Hurdle Drills at 0.78m (step-overs on each sidex3, side step-overs on each sidex3)
4x80m Bounds for Height Build-ups on Grass
4x80m Relaxed Strides on Grass
Static Stretching (Cooldown)

Strength 1.2 Week 7:
5 Bench Press @ 75%
3 Bench Press @ 85%
1+ Bench Press @ 95% (Work those chesticles) -> 205#x1

Conditioning – 5 Rounds For Time:
9 Hang Power Clean (95/65)
5 Thrusters (95/65)
200m Run

Finisher – AMRAP in 1 Minute:
Ground-to-Overhead (45/25) -> 28

120 min
Warm up 15 min

1.GS
A. HSW 15 min
- 25 m

B. Ring muscle up practice 40 min
- Skill drills
- MU 5x1 + 5x2
- Total of 15 MU

2.Aerobic work
A. 3 rounds:
3 min easy Bike
6-10 False grip ring rows -8
3 min easy Row
Tough effort Deficit push ups - 8

3.Upper body mobility

Baseline: Pre-SOP and Box Breathing, then ROM Drills. Row 500, then 50x push ups, 50x 4-count arm haulers.

Stamina: Chipper, not timed: 25x strict press (115#-185#/85#-125#), 75x SDHP, farmer's carry (#).

Strength: Strict press – Warm up then, 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps.

Deadlift on a plate 6-8-10-8-6 reps

Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells

As Rx: 14:00

I really slowed down with my hands and wrists needing more tape. I was starting to get badly chaffed on my upper arms and bicep area as well. My grip was taxed big time but I was taking a few seconds between each movement to shake it out.
I only had 1 fail and it was a super slim miss at about the 53rd rep or so.
Round 1: unbroken MU
R2: 4,4
R3: 3,3,2
R4: 3,3,2
R5: 3,3,2
R6: 3,3,2
R7: 3,3,2
R8: 2,2,1,1,1,1 (I failed on about rep 53)
Farmer carry was not too bad at all, and the grip was fine overall. I was feeling it in my forearms at the last few meters or so. I would shake it out and then jump on to do a few MUs and then shake it out and continue.
I should not have done all 8 MUs unbroken the first round because it got me more tired than I wanted after the 2nd round.

Stretched out a little and then went home
Good WOD... my legs need to lift some weight or get fried... too much upper body and shoulders lately overall I think.

Wendler Strength:

Bench Press - 3x185, 3x200, 3x215, 3x225
Hang Cleans - 3x175, 3x185, 3x200, 3x210
DeadLifts - 3x315, 3x365, 3x385, 3x405

Rows:

1000m row - 3:45
250m row - 9x250m - did a 250m row between each set of the wendler strength program - Avg time = :45

Metcon:

Annie plus - 50-40-30-20-10 - Double Unders, 10 K2E and balance for each round situps

Time - 12:58