Volleyball

Complete as manyrounds aspossible in 15 minutes of:

20 Push-ups
50 Squats

Completed 5 1/2 rounds

hard and heavy day. Lots of work with full buoy. Felt like drowning and quitting many times. Didn't.

ME - Press - 4x2
135-135 (1)-125-130

Skill work: pistols, rope climbs

3 rounds for quality:
:60 candlestick pistols
:15 rest
:60 rope climbs
:15 rest
:60 box jumps (20")
:15 rest

8 min Row

5 Rounds For Time
-5 Tire Flips
-10 Box Jumps

Fran
15# Bar

8 min Row

-5 Over Head Lunges
-10 Push Press
-15 KB Swings

Notes: Done with 25# KB

Cool Down
5 rounds
-10 Sit Ups
-10 VUps

groin very tender from basketball with the sardo's

10 rounds....did all movements slow, pausing at midpoint
8 squat
10 push up
10 sit up on flexor machine
shoulder raise 10# (alt. front and side raise)
20 sec wall sit
20 russian twist with 20# ball

did not time

Skill: Handstand Practice
WOD: AMRAP 7
3-6-9-12…
Power Snatch (70%)
Burpee

Strength (15min)
1-7-1
Ring Dips
DB Snatch

Only got to 4 (on the way back down to 1)
35#, Red band.

WOD
12min AMRAP
3, 6, 9... ladder
Squat clean (95/135)
K2E

75#. 78 reps

Pre-WOD
• 5k run (24:54)

WOD - AMRAP (20 minutes)
• 20 pull-ups
• 15 push-ups
• 10 pull-ups
• 5 push-ups

Post-WOD
• 100 sit-ups