J.J."

For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Scaled to 135# and Modified HSPU

16:25

Ah Thursday, how you exhaust me … in an awesome way. Had a blast with the team at the box tonight. The boys finished their last instruction day and get thrown into the fire on Sunday!

Warm Up:
As a Group …

Press Snatch Balance
Heaving Snatch Balance
Snatch Balance
(PVC Pipe)

Mobility:
Calf stretches
Sit in squat

Max Effort:
2RM Snatch Balance (12 minutes to hit the max — form over weight was the order of the day)
105 lbs

Then …
4x
(a) 3 Clean Pulls @ 185 lbs
(b) Rest 60 seconds
(c) 2 1-1/4 Front Squat* (135 lbs, 135 lbs, 135 lbs, 155 lbs)
(d) Rest 60 seconds

MetCon:
100 Double Unders
25 Burpees
25 Sit Ups
75 Double Unders
25 Burpees
25 Sit Ups
50 Double Unders
25 Burpees
25 Sit Ups

After:
Hour-and-a-half of some hoops with the team. Damn, these nights are fun!

*I saw this (1-1/4 Front Squat) on the board at 5 AM and, after rubbing my eyes a few times to make sure I was reading it correctly, hounded Alan about what it was until he relented. Being the pain in the ass that I am, it didn’t take long.

1-1/4 Front Squat:
Full front squat
Raise up about 1/4
Drop back into a full squat
Stand up
HOORAY

100 Burpee Challenge Day 22 = 22 burpees

Pre-WOD:
Work on Snatch technique

WOD:
10 minutes AMRAP:
30 Double Unders (60 singles)
15 Power snatches (used #45)

Completed 4 full rounds, 60 singles and 3 snatches.
Shared weight bar with Leanne

Pre WOD:
Run 1 mile

I modified this to -

500m Row - first one in 1:35 - PR for me!
400m Run
500m Row
400m Run

MU work - got 1

WOD:
3 rounds for time;
12 front squats (145/105)
24 pull ups
36 push ups

200 Double Unders with 5 burpees every minute on the minute - 03:35

10 minute AMRAP

30 Double Unders/60 Singles
15 Power Snatch

15 minutes to reach your ME Deadlift
5.5.3.3.1 135.185.235.245.255

went for 265; broke it from the floor but bad form. after deadlifting twice already this week im ok w hitting 255 solid.

then:
400m Run
10.9.8.7.6.5.4.3.2.1
Deadlift 225/155 @ 185
T2B
400m Run

3 sets of 10x dB press at 2x15kg sitting down
2000m ski erg
2000m assault bike

Well, death might be a welcome respite right about now ... holy crap are my arms DONE.

Warm Up:
2x
5 Pull Ups
10 Push Ups
15 Squats

Mobility:
Foam roller IT band
PNF Hamstring

MetCon:
First-
3x
20 Push Press @ 95 lbs
20 Hand-release Push Ups
20 Pull Ups

Rest 2 minutes betweens rounds 1 and 2 and then rest 3 minutes after round 3 (then we busted ass during each round)

Second-
6 minute AMRAP
7 Hang Power Cleans @ 165 lbs
11 Ring Dips
14 Toes to Bar

Split times on 3x'er
2:48 - 4:30 - 4:57

It's amazing how freaking fast the arms went during the second round. By the third, I was doing singles on the HR push ups.

Note to Self:
Stop asking coach when he's working out and then working out with him. When you do dumb shit like that, he makes you hang power cleans at 165 instead of 135. Dammit!