27-21-15-9
Rowing (calories)
Wall ball shots instead of thrusters (14lbs)

Warm Up

3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

Then
20 Pass Throughs
20 Halos
10 T,Y,I and W

Mobility

IT Band Smash
Posterior Chain Smash

WOD

“Glen 0.5”
20 Clean and Jerks (135, 95#) (45#)
1 Mile Run
5 Rope Climbs (10 Modified)
1 Mile Run
50 Burpees

Fun to mix things up this morning. I was really sore and tired. I was feeling it in my legs from yesterday's Open 15.3 WOD.
I decided to mix things up and to work on a few things I never work on such as triple unders and weighted pistols.
I did 3 reps of each: press, push press, push jerk (bar,75,95,105,115)
Roll out on wheel x 10 (3 front, 3 right side, 3 left side, 1 front) - super big ROM is important and to stay tight at entire ROM
Work on Triple Unders. I got a few but need to keep at it. I also need to work on handstand walking as well.
I tried to work on Pistols and weighted pistols. I used: 10 kb,15 kb, 20 db, 25 kb

Good workout over all.
Stretched for a few after the workout.

Reverse squat ladder

Start with a women's bar 15kg and do 20 reps for each completed set add 7kg and do 1 rep less. Second set do 19 reps with 22kg.

Keep going until failure

1. 20 @ 15kg
2. 19 @ 22kg
3. 18 @ 29kg
4. 3 @ 134kg
5. 2 @ 141kg
6. 1 @ 148kg
7. 1 @ 155kg

I went for a nice bike ride with Kendall and we were going to go to Pier 6, but we ended up looking at, and then using Brooklyn Bounders for the whole day, for about 3.5 - 4 hours.
GREAT time... Kendall was SOOO excited. She and I both climbed a ton. We did a lot of full belayed (automatic belays) wall cimbs and some bouldering practice on their vast wall... I also played on the balabce rope, that was super hard.
My hands were getting pretty badly beat up and fatigued.... great time though.
My toes and calves were also a bit tired.
Great overall body workout and great application of fitness, strength ,conditioning, and control... We will do this again I'm sure.

6 Rnds - 10 GHDs, 30 DUBs
Frnt Squats - 3x185, 3x215, 3x245, 3x265, 2x285, 1x305
Deadlifts - 5x225, 5x315, 5x365, 5x405

unbroken 21-18-15-12-9-6-3 Toes to Knees & KB swings
This is similar to my 10 rounds of 10 T2B & KB swings but the sets are decending ladder and start pretty large and they HAVE to be unbroken, so it forces you to kind of take a minute rest to before getting back on the KB or rings.
I liked this variation, and it super task oriented.
This was a big grip intensive, similar to the 10 x 10, but a bit less work and faster as well.

Post WOD:
Stretched out on the rings with skin the cat, and then packed up the stuff and did another quick DU WOD across the street.

snatch and clean work today. *need to take time off from these.

Conditioning:

1 minute ME rope climbs (3)
3 minute AMRAP of:

15 burpees
10 K2E

*2 rounds

2 minute ME rope climbs (3)

3 minute AMRAP of:

15 burpees
10 K2E

made it through one full round and 2 K2E

3 minute ME rope climb (3)

Warmup

400 Meter Run
Mobility

Speed Work

8 x 40 yard Sprints
5 x (5-10-5)
5 x Reverse Sled Drags (70#)

Conditioning

400 Meter Run

25 Push Ups
25 Sit Ups
Side to Side Sprint
25 Push Ups
25 Sit Ups
Side to Side Sprint
25 Push Ups
25 Sit Ups
Side to Side Sprint
25 Push Ups
25 Sit Ups
Side to Side Sprint

400 Meter Run

“Clint” 20 Situps 75 feet of Yoke Walk–unlimited drops allowed 5 Rounds for Time Yoke Scale for men and women– Beginners use body weight. Intermediate use 2x body weight. Strong CrossFitter use 3x body weight. Elite Strongman use 3.75x body weight. (Courtesy of strongmanwod.com)