NO WOD

3-mile ruck w/ 30# pack in 53 min

5 Rounds

400m run
30 box jumps 20"
30 wall balls 14lbs

Rx!!!!!

42:50

This one will killer especially following Murph. The wall balls absolutely killed me. Even box jumps were painful by the end. But made it!!!

For time
30 GHD Sit ups
16 OH Lunges (95/65)
24 GHD Sit ups
12 OH Lunges
18 GHD Sit ups
10 OH Lunges
12 GHD Sit ups
6 OH Lunges
6 GHD sit ups
4 OH Lunges

Didn't time. Tested out WOD. Next time, no descending reps for lunges, or only decrease by 2 reps each round.

Back Squat:
longer warm up - a bit stiff and had to wait for bar. MY wrists were hurting from the weather.
95 x 5
135 x 5
165 x 5
190 x 5

220 x 5
235 x 5

245 x 3 (pulled my lower back so decided to not go much heavier and keep the

reps at 3-5. I was not wearing a belt or anything.)
225 x 5
235 x 5

Took a couple minutes and then did a 7 Minute AMRAP of:
3 T2Rings
3 V-Situps
6 T2R
6 V-situps... keep going until 7 minutes are up

I did 18 T2B + 6 V-situps.
This one is nasty and kills your abs really quickly. 7 minutes is a long time to do this much core stuff.

Whittman”

7 rounds

15 KBS 1.5/1p (MOD: Abmats)
15 Power cleans 95/65 (MOD: 10 back ext)
15 Box Jumps 24/20

I wouldn't even call what I did a mod for Whittman, lol. But at least I got a good workout in. My right hand is shredded from the 100 pullups the day before, so I'm not doing any gripping until it heals up. Once it's better I'd love to try this wod in open gym, it looked horribly wonderful.

Squat
warm-up
50x5, 65x5, 80x3

working set
95x5, 110x3, 125x1+ [(4) 1RM @143#]

Knee is better but not 100%, but hit my minimum rep range though I lifted 125#x5 8 month preggars so I still have work to do. Must keep knees out among other cues but this helped the knee.

Squat 5x10 @ 65#
OH Walking lunges, 25#

Chin-up 5x (Do as many real chinups as you can, and then a static hold for as long as you can. Rest 2 minutes and do next set for a total of 5 sets.)

set 1 : 4 chin-ups, hold 0:15
set 2 : 3 chin-ups, hold 0:10
set 3 : 3 chin-ups, hold 0:10
set 4 : 3 chin-ups, hold 0:10
set 5 : 3 chin-ups, hold 0:10

All above 2 reps & 1st 4 rep set.

Double under practice: 3 DUs mixed with singles.

1000m Row (easy) to warm up
SMR/Foam Roll on hips, IT band, and hamstrings. Lacrosse Ball on glutes. Super tight.

10 minute tempo warmup
15 Wall Ball even minute
15 Med Ball Clean odd minute
(10 lb ball)

Broomstick stretch
Broomstick Snatch drills

EMOM Snatch- focus on form, add weight when can, I began with 55lbs ended with 85lbs
3-3-3-3-3-3-3-3

EMOM Hang Squat Clean, add 1 rep pre round until overlap @ 75lbs
5-6-7-8-9-10-11-12-13-14-15-16 (overlapped at 16 finished round)

METCON, 5RFT
1 Hand over Hand rope tire drag
10 tire flips
200m run

Bench Press
10x115
8x135
6x145
6x155
6x165

Press
5x85
5x95
5x100
5x100

Ran to gym in 7:02 for warmup
Handstand work afterwards

“The Bear Complex”
Without stopping or dropping the bar, complete the following sequence, seven times:
Power Clean
Front Squat
Push Press (have bar land behind head, in rear-rack position)
Back Squat
Push-Press (have bar land on chest, in front-rack position)

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar.
Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

Penalty for dropping the bar between the 7 reps will be 5 burpee box jumps onto 30" box. Perform these at the end of the entire workout.

No dropping of the bar. sets were 95/105/115/125/145