WOD
3 Rounds For Time of:
100m Small Tire Flips -or- 50m Big Tire Flips
20x Overhead Lunges [Rx: 25#F/35#M] (Me: 25#)
10x Thrusters [Rx: 65#F/95#M] (Me: 95#)
20x Burpee Broad Jumps

Then:
800m Buddy Carry -or- 800m Wall Ball Run

Coach: Amanda

“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)

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

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)

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.

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.

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

Chelsea

made it through 25 rounds with 5:40 left. **had to get ready for class

Daily Training

Snatch

2 x 3 @ 75%, 2 x 1 @ 80%, 1 @ 85%, 3 x 1 @ 90%
95 115 135
Squat

3 x 5 @ 75%
305

Close Grip Bench

8RM…. then 1 x Max Reps @ 90% of 8RM
180 160@6

———————

With A Partner… Complete 6 Rounds

25 yard Resisted Sprint

Kettlebell STRICT Press– MAX REPS @ 53/35lbs
53L 35R
25 yard Resisted Sprint

Rest 1:1

————

Abs, your choice

For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps (I modified this to only 155 lbs)
20 GHD sit-ups

I reduced the last load to 155 lbs. I did use a belt and wraps on the last set as well. The midline was not too killed, but my left shoudler was smoked and I was doing 3,2,3,2 for the last set of 10. I did them off the rack as well.
I think I could have done 160 but probably not 165. I wish I had used bumper plates so I could have dropped the weight, rather than rack it back on my neck... I hate that feeling after a while.
First 50 reps of OHS I did: 40,10
I broke down the 100 abmat situps as regualr unanchored situps full spread out top and bottom for big ROM.. slow and steady.
Second set of 25 OHS were not too bad and I did them about: 12,10,3
I did the 25 T2B with rings and did them: 15,10,11,11,3
The last set of OHS were tough. I did a couple with 135 then went to do 155 thinking I'd go to 160 or 165, but the shoulder was fried and that was that.
Last 20 GHD were not too bad at all really.

Good WOD. I have to work on using a little heavier load on my OHS to get used to that and to stack the weight rather than overly using my shoulders in the OH position.