Pre-WOD:
5X3 Bench Press (75#,80#,85#,90#,95#)
On #95 I had some slight assistance from spotter on all reps.

WOD - For Reps:
- 1 Minute: Shoulder to Overhead (155/115#) (did #75)
- 6 Minutes: Burpees, (5) box jumps at the top of every minute (Stepups)
- 1 Minute: Shoulder to Overhead

Points:
Shoulder to Overhead = 5 points each
Burpees = 1 point each

Used 75#. Completed (13+8) Shoulder to Overheads and (44) Burpees.

BB Gymnastics

1) Every 30 seconds for 4:30 (10 total reps):

1 Hi-Hang Snatch (full squat) + 1 Snatch Balance @ 80% of most recent 1RM.

Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30

*rest 2 minutes

2) Every 40 seconds for 6:00 minutes (10 total reps):

1 Hi-Hang Clean (full squat) + 1 Front Squat + 1 Push Jerk @ 80% of most recent 1RM.

Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

Back Squat 5-5-5-5-5 @ 95#

Then,

“Nancy”

400m run

15 Overhead squats 95/65

5 rounds

First day back since Saturday due to being sick with a cold. Felt good but hard

Thrusters 20x, Cargo Net Climb 1x, PU 3x, RD 3x
HSPU 20x, Cargo Net Climb 1x, PU 3x, RD 3x
Push Press 20x, Cargo Net Climb 1x, PU 3x, RD 3x
OHS 20x, Cargo Net Climb 1x, PU 3x, RD 3x
Pull Ups 20x (kipping), Cargo Net Climb 1x, PU 3x, RD 3x
KBS 20x, Cargo Net Climb 1x, PU 3x, RD 3x
500m Row, Cargo Net Climb 1x, PU 3x, RD 3x
800m Run, Cargo Net Climb 1x, PU 3x, RD 3x

I had to finish each exercise with a cargo net climb, pull ups, and ring dips in order for it to be counted as complete. Hands and forearms were on fire after each cargo net climb.

5 rounds of:
12 Push Press 95 lbs (I did them from the rack)(Rx is115 lbs)
40 meters of shuttle runs 4x10 meters
8 squat snatch using 95 lbs (Rx is 115 lbs)
I was a little sore and tired from the weighted Angie I did yesterday morning, but really liked this WOD and wanted to do it.
I did wear wrist wraps for the entire workout.
Actually the Push Presses were mostly unbroken.. with a little break up at the last couple rounds.
I could have gone heavier for the PP, but wanted to keep the same weight.
I was pretty happy with the squat snatch. Only 1 or 2 misses.
I have to focus more on staying over the bar a little longer and really extendingh my hips and PULLING under the bar.
Overall pretty good form. Maybe I'm going a little too wide on the feet as well.
I will use 105 lbs next time... I should repeat this again in a few weeks.

EMOM 39, choose calories you can hit on every round in 45-55 seconds

1) row
2) ski
3) assault bike
4) rest

WOD 121015:

BB Gymnastics

1) Snatch: 2X2 @ 70% 73#, 2X2 @ 80% 84#, 2X1 @ 90%, 95# 2X1 @ 95% 100#, 4X1 @ 80% 84# – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch Deadlift 116 (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.

Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.

2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec.

Skill

12 Minutes Chest Facing Wall Handstand & Handstand Walk Practice.

Notes: The goal is to get into and maintain the <a href='/journal/movements/459'>handstand</a> with exclusively the nose and feet in contact with the wall. If you can get into and maintain the <a href='/journal/movements/459'>handstand</a> within these parameters, you may begin to try to walk away from the wall. As you walk away from the wall do not let your body fold. It is imperative that a <a href='/journal/movements/868'>hollow</a> body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.

Conditioning

For time.

30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B

1) Clean and Jerk:
2X2 @ 70% (195)
2X2 @ 80% (225)
3X1 @ 90% (245)
1X1 @ 95% (260)

1X1 @ 280 (PR)

(accidentally skipped Pendlay Rows and Jumping good mornings...)

Strength

High Bar Back Squat:

High Bar Back Squat (based on 345):
1X5 @ 80% (275)
2X3 @ 85% (295)
3X1 @ 90% (315)
1X1 @ 95% (325)– rest as needed.

Conditioning

3 rounds for time of:

Run 400M
21 C2B Pullups
12 Deadlifts 275/185#

Time - 12:25

Warm Up:
Group
Push ups
Burpees
Pull Ups

Mobility:
Scorpions
Samson Stretch
PVC Pass-through
Foam Roller - Lower Back

Open Gym:
Squat Cleans
3-3-3 at 165 lb.

MetCon:
EMOM - 15 Minutes
5 Push Press
7 Bastards

Scoring done by rounds missed (i.e., you didn't finish in 1 minute), so lower numbers are better.

Bastards: burpee with a lateral bar jump.

5 squat
5 jump squat
5 KB swings
5 KB thrusters