WOD

In a team of 3:

2 rounds for time:

150 kettlebell snatches 24/16kg
100 call row/ski
75 overhead lunges 24/16kg
50 synchro Burpees
25 bar muscle ups

100 Wallball
25 burpees
100 lunges
25 burpees
100 hand release push-up
25 burpees
100 air squats
25 burpees

Warmup

200M Run
21 Jumping Ball Slam (20/15)
8 Strict Pull Up

1 round + run + 5 ball slams

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Strength/skill

Clean
10 Minutes To A Heavy Double
+ 3 Rounds of: 1 Minute Max Perfect Reps @ 65% of above; 2 Minutes Rest Between Rounds

75#, worked @ 55#

D.B. Snatch
12/12 each alternating
1 Minute Rest Between Sets

15# db - these were not pleasant, mostly b/c I kept falling over every time I snatched

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Conditioning

Complete 2 Rounds of:

12 Ring Row
45 Seconds Rest
10 Seated D.B. Press (45/25×2)
45 Seconds Rest
1 Minute Max Reps Box Jump (30/24″)
45 Seconds Rest

18" box!!!! woohooo! Just went in today, and was like FUCK IT I'm too lazy to set up the 10" box with weights, I'm just going to do the 18". And I DID IT. Used 15# dbs

5 minutes ski
5 minutes row
4 minutes ski
4 minutes row
3 minutes ski
3 minutes row
2 minutes ski
2 minutes row
1 minutes ski
1 minutes row

Result is total meters.

Lepoja

150 min

1.Skill
A. HSW practice for 15 min
B. RMU practice for 35 min
- Progressions
- MU x 1 rep + attempts

2.JG SC 16.3.2018
A. 3 rounds:
30 sec. straight arm plank
30 sec. straight arm unilateral plank, lift left hand + right foot
30 sec. straight arm unilateral plank, lift right hand + left foot
30 sec. side plank / side

3.Weightlifting from ATP PS 16.3.2018
A. 8 - 10 sets of 1 jerk, go. e. 60-90 sec

4.Conditioning from ATP E 16.3.2018
A. 10 rounds of: 1 min on, 30 sec off (total time 30 min):
A1. Row 7 cal + 10 box jump
A2. 8 thruster @ 30 kg + 8 C2B > 25 kg

Result 1: 10 rounds
Result 2: 8 rounds + 10 reps
173/185

Warmup:
JYD, cut short

Strength & skill:
EMOTM for 10min:
2 Hang Power Snatch
Start at 70% 1RM. Add weight if completed accurately within 20 seconds. If not, drop weight.

Started at 45# --> 85#. By the last round I had only popped it up to shoulder height and then snatch-grip pressed it overhead to lockout. Tired.

WOD:
3 Rounds:
In 3 mins:
-Row 500m
-Max Russian KBS (Rx: 20/16, Comp: 24/20 – American KBS)

Rest 2 mins between rounds

Rx'd it. Finished 56 swings.

Pre-WOD:
- 1 Snatch
- 1 Squat Snatch or Snatch + OH Squat

WOD - for Time:
"2013 CrossFit Games Regional Event 6"
- 100 Double-unders
- 50 Handstand push-ups
- 40 Toes-to-bar
- 30 reps Shoulder to Overhead (160,100#) (If you have an axle bar use it)
- 30 Lunges, alternating with barbell in front rack (160,100#)

Shoulder Press: 5-5-3-3-1-1 75#, 95#, 115#
rest 5 min then:

5 rounds

10 Deadlift

10 Hang power clean

10 push press

95#

Really wanted to do this one in under 10 mins. Knew my deadlift and hang power clean was fine, and that the weakest part was the push press.

Group Warm-up

Then,

4 Rounds
10 Power cleans 135/95 (MOD: 80#)
15 Box jumps 24/20
20 Burpees

16:07

First time doing 80# in a wod. Brian said the first few rounds were good, but I need to remember to set up properly over the bar in the later rounds. I started to lean forward too much. Worked on form with lighter weights after the wod.