0900-1530

24 Trainees

Between three of us we got through 23 Trainees and 1 to go on another date. I fought 8 Trainees today. Good workout out. Each scenario varied in time due to how it played out. They strike us with their foam batons until we comply and we make sure they fight back when we attack them.

Shoulder Press (5 sets of 3 reps)

WOD:
3 rounds for time

15 Squat cleans (Rx 95/65)
15 Pull Ups

In Celebration of Coach Matt Slaughter's 26th Birthday!

"Slaughter" - 26 Minute AMRAP
Pick your order of exercise from the list and complete 26 reps of each movement. All reps must be completed before moving on to the next movement:
** = movements I completed
- Air Squats **
- Burpees
- Double Unders or 260 Singles
- HSPU
- Box Jumps ** Only did 9 step ups
- Ring Dips **
- Pull Ups
- Sit Ups **
- L-Sits (26 Seconds)
- Ring Rows **
- KTE
- GHD Sit Ups
- GHD Back Extensions
- Lunges **
- Wall Ball Shots

- KB Swings ** @ 53#
- KB/DB Snatch(each) ** @ 53#
- Dead Lift ** @ 135#
- Hang Clean ** @ 135#
- DB Push Press ** @ 45#
- Pushups
- Snatch
- O/H Squats
- Thrusters
- Back Squat ** @ 135#
- Front Squat
- Muscles Up (Each rep counts as 2)
- Squat Snatch (Each rep counts as 2)

Skill
Snatch & Push Jerk
5 minutes of HS Hold & HS Walk Practice
3x10 Strict Ring Dips (60s rest)
6x60m Sprints with a 20m turnaround (3 mins rest)
All done in twelve seconds.

WOD
21-15-9 reps for time of:
Burpee Box Jumps (35")
Ring Dips
Breathing was tough!

Endurance
3K Recovery Run - 14:25
I knew I was going too fast but I felt so relaxed compared to last time!

7.03 Miles Riverwalk

Warm Up: 5:00 jump rope, foam roll low back & hamstrings, 10 barbell hang cleans

Strength: clean (squat preferred) (98)
1-1-1-1-1

Met Con: run 1 mile for time

Mobility: twisted spine, couch stretch, partner calf foam roll

Squat:
7x3 185 x 5
1x10 135

Strict Press:
5x5
65 x 5

30# ruck, Palos park, 6 MIles

Class will be at 4:30 Monday

Barbell:
20 min to establish a max clean and jerk

WOD:
For time.

3 rounds:
250m row
3 Rope climbs
10 shoulder to overhead (115/85)
20 pistols (10 each leg)

Strength: shoulder press: 3x5
95,105,115

WOD:
For time:
10-8-6-4-2 reps of:
strict pull-ups
clean & jerk #155