Warm Up: Joint Mobil­ity fol­lowed by
Squat Clinic: 2 Rounds of the following
1 min. Air Squats
1 min. Wall Squats
1 min. Squat Hold
Pis­tol Squat 5R/5L, 5R/5L, 5R/5L, 5R/5L
Quad Stretch
Calf Stretch
Ham Stretch

Work: 9min. AMRAP
11 Box Jump
3 Back Squat

After Party: 100 DBL Unders

12 Clean and Jerk 135/95

12 Burpee Pull-up

600m Run

9 Clean and Jerk 135/95

9 Burpee Pull-up

400m Run

6 Clean and Jerk 135/95

6 Burpee Pull-up

200m Run

---

This summer heat is killing me! Took way too long on this wod but I want to try it again when its cooler. I know I can do better. 45# and burpee boxjump pullup

Also, got my first double under today!!!!! I still don't have a good rhythm but I can do one at a time. Yay!!!!!!

There was some confusion during the 5pm class and we were told we had to Squat Clean to get the RX. I reluctantly did those squat cleans but later found out it was supposed to just be power cleans... but hey I got to work on my front squat at 95#!

12 Squat Clean and Jerk 135/95

12 Burpee Pull-up

600m Run

9 Squat Clean and Jerk 135/95

9 Burpee Pull-up

400m Run

6 Squat Clean and Jerk 135/95

6 Burpee Pull-up

200m Run

Deadlfts,
2 sets, 5 reps @ 255#
1 set max rep- 7 reps max

Then,

"Annie"
50-40-30-20-10
Double Unders
Sit-Ups

rx'd- 9:25

Sub lateral bar hops or single under then double under then single, etc...for double unders.

Warm up (10 min)-- wrist stretch/wrist rotations/arm circles/up-back overs/hip rotations/jumping jacks/mountain climbers(25)/push ups(20)/lunge(20 total)/air squats(50)/burpees(10)/sit ups(25)--for everthing else we did 10 of each...took us right at 10 min.

Then 2 Min rest--Ladies 2 Min Max PVC OHS
Men Push Press for Strength 5-4-3-2-1
Ryan/Aaron-95/115/145/165/185
Josh--Unknown for 5-4-3, 2-95, 1-95 (PR)

Then 2 Min rest--Ladies WOD 1
7 Min AMRAP of
200 m Run
10 PVC OHS

                    --Men WOD 1
                       &quot;Half <a href='/journal/movements/2022'>Cindy</a>&quot; 5 pull ups/10 <a href='/journal/movements/1175'>push ups</a>/15 squats (10 Min WOD)

Then 2 Min rest--Ladies WOD 2
6 Min AMRAP of
5 Burpees
10 Sit ups

                    --Men WOD 2
                        6 Min AMRAP of
                        5 <a href='/journal/movements/18'>Push Press</a> (75#/115#)
                        5 <a href='/journal/movements/1689'>Burpees</a>

Five rounds of:
Run 800 meters
5 Rope Climbs, (15 ft)
50 Push-ups

For time.

We paired up for this one. Justin and I ran the 800s together, split the rope climbs (J:3, E:2), and split the push-ups (25/25). Not fun in 105 degree heat.

• For Time:
BB Sumo Deadlifts High Pull (50/35Kg) 21 reps
Plyo Box Jump Overs (60/50 cm) 21 reps
Toes to Bar 21 reps
BB Sumo Deadlifts High Pull 15 reps
Plyo Box Jump Overs 15 reps
Toes to Bar 15 reps
BB Sumo Deadlifts High Pull 9 reps
Plyo Box Jump Overs 9 reps
Toes to Bar 9 reps

Three rounds for time of:

30 Wallballs, (20/14)
30 Squat snatches, (75/45) (movement initiates with barbell below the knees)

10.9.8.7.6.5.4.3.2.1

Power Snatch 115/85, back was hurting so I switched to hang Snatch @ 75lbs

Box Jump 24/20

Wallball 20/14 10ft Target

For Time:
Front Squat(95) 10,9,8,7,...1
Ring Dip. 1,2,3,4,...10

Jacked this all up. I started out with 10 squats then 10 dips instead of just one. My counting went fuzzy from there. Oh well.