5 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Descanso precisely 3 minutos entre round.
www.boxcentralfitness.cl

1er Round = 2:39
2do Round= 2:59
3er Round = 3:33
4to Round = 3:58
5to Round = 4:37

Buenos tiempos a mejorar

10-20-30-40
pull, push, sit, squat

2:46, 3:07, 3:42, 3:37, DNF

Got lightheaded and dizzy, decided to shut it down.

Warm Up

Agility Ladder

Mobility

Hip MOB

Skill

OHS (35 Lbs)

WOD (15:53 @ RX)

3 Rounds of:
400m Run
12 Burpees
21 Box Jumps (24, 20")

15mins to find 1rm Clean

then,

"Annie"
50-40-30-20-10
Double unders
Abmats

9 something. 1:20 worse than PR. Double unders were AWFUL since being away! Start doing 50 during every warm up. Worked on form for the cleans, still being cautions. Went up to 75#

Using ONE barbell

4 Rounds

3 Snatch 135/95 (MOD: 45)
6 Lunges (bar in front rack, or back squat position)
9 KBS 2/1.5p (MOD 1pd)
12 Wallballs 20/14 (MOD 10#)

Wallballs were awful since being injured! I'm used to 14# but it wasn't moving. Even 12# was too much. Kyra told me to drop to 10#. It's amazing how a few months off makes such a difference... hopefully it won't take TOO long to get back there!

I did this WOD to really focus on technique and starting back a few steps to start to concentrate on FEELING THE MOVEMENT
I know that I need to be more aggressive, pull myself under the bar into the catch, and I also want to feel the weight in the pocket more and feel it so I can FEEL the violent extention and get that timing and aggressive pull under and
I know I need to work on snapping my left arm in particular out more aggresively when I pul myself under the bar.
I basically did a sequence of a DL with the hook grip, HPSnatch x 2, HS snatch x 2-3. Sometimes I would start off with one full squat snatch and then do the drills.
I wanted to work on pulling myself under the bar into the bottom squat catch position especially when I got a bit tired.
I did 2 sets of Snatch Balance 85 & 95 lbs post snatch complex sets.
the bar
65 lb
75 x 1
85 x 2
90 x 5-6
95 x 3-5
For me, the grip was really the only thing that felt tired and limiting. I think that the heavier power snatch drills makes the footing spread out & that is BAD & often makes me NOT want to aggressively push myself into the bottom squat position. WORK on that more so I build confidence and build thte muscle memory so it's more automatic.

PM
Track & Field
30 minutes of Running (Warm-up)
4x80m Strides
Static Stretching (Cooldown)

3 Rounds

Max time hand stand holds(facing AWAY from the wall). Rest 1 min between rounds. Post total time in hold as score. MOD plank 5:48 (split up into 1:24, 1:18, 1:06)

Then,

15min AMRAP- Using ONE bar

10 Deadlifts 135/95

7 Over the bar burpees

5 Walking lunges w/ bar in front rack position (L/R= 1rep)

Rounds: 4 + 20 Rx

Was proud of myself for Rx'ing. The walking lunges were tough so I split them up into groups of 5 and stuck with that. DL's were unbroken.

Strength (Wendler):

Bench Press : 5x190, 3x215, 1x240
Hang Cleans: 5x175, 3x200, 1x220
Deadlift: 5x340, 3x385, 1x430

DU work - did a set of DUs between several sets of lifting - 8 x 30 reps

Skill: Rope climb- 15mins

Then,

3 Rounds

10 Handstand push ups (MOD: 1 round with 1 Abmat, 2 rounds on box)
15 Box jumps 24/20
20 KBS 2/1.5p (MOD: 1 pood)

Did 6 rope climbs. I really want to be able to do HSPU prescribed. Work on negatives during warm ups and keep adding more with 1 abmat into wods. KBS were all unbroken, I forgot about the silver kb's, use that next time when the wod is for 1.5 pd.