Pre-Wod: 5 X 2 Thruster (55-95#)

Metcon: 1RFT
-5 Thruster
-200 Meter Shuttle Run
-4 Thruster
-200 Meter Shuttle Run
-3 Thruster
-200 Meter Shuttle Run
-2 Thruster
-200 Meter Shuttle Run
-1 Thruster
-200 Meter Shuttle Run

Post WOD: Pick One:
-80 Sit Ups

25-20-15-10-5

wall balls
power snatch 40/30kg

Time limit 15'

emom 20′

odd min. 3 heavy cleans
even min. 30 double unders

Focus:
OHS 5 X 45kg
Rope Climb 3 X 5

WOD:
Farmers Walk - Roundabout
15 Press ups 10 minutes - How many reps?
20 Tuck Jumps
3 complete rounds w/ Farmers walk to roundabout.

Stretch

Shoulder Press Challenge L-2

WOD:

800m Run

then:

21.15.9

Deadlift 225/155

HSPU Modded to Box PUs

Then:

800m Run

Only run at the start and end of WOD. Do not run between 21.15.9.

Did well today, need to get going towards improving my HSPUs. I would have done bands but there weren't enough for everyone. Deadlifts felt light.

1 Round of “Cindy”
1 Clean & Jerk (70kg)
1 Round of “Cindy”
2 Clean & Jerk (70kg)
1 Round of “Cindy”
3 Clean & Jerk (70kg)
1 Round of “Cindy”
4 Clean & Jerk (70kg)
1 Round of “Cindy”
5 Clean & Jerk (70kg)
1 Round of “Cindy”
6 Clean & Jerk (70kg)
1 Round of “Cindy”
7 Clean & Jerk (70kg)
1 Round of “Cindy”
8 Clean & Jerk (70kg)
1 Round of “Cindy”
9 Clean & Jerk (70kg)
1 Round of “Cindy”
10 Clean & Jerk (70kg)

10 rds of:
10 Clapping Push Ups
10 Deadlifts (185#)

Strength:
Deadlift 5x5 @ 135, 155, 175, 195, 205

WOD
Fran
21-15-9
Thrusters @ 95#
Pullups

Back Squat 1 RM

Rest day