21-15-9

Deadlift #225/155

Ring dips

J.J."

For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Scaled to 135# and Modified HSPU

16:25

Ah Thursday, how you exhaust me … in an awesome way. Had a blast with the team at the box tonight. The boys finished their last instruction day and get thrown into the fire on Sunday!

Warm Up:
As a Group …

Press Snatch Balance
Heaving Snatch Balance
Snatch Balance
(PVC Pipe)

Mobility:
Calf stretches
Sit in squat

Max Effort:
2RM Snatch Balance (12 minutes to hit the max — form over weight was the order of the day)
105 lbs

Then …
4x
(a) 3 Clean Pulls @ 185 lbs
(b) Rest 60 seconds
(c) 2 1-1/4 Front Squat* (135 lbs, 135 lbs, 135 lbs, 155 lbs)
(d) Rest 60 seconds

MetCon:
100 Double Unders
25 Burpees
25 Sit Ups
75 Double Unders
25 Burpees
25 Sit Ups
50 Double Unders
25 Burpees
25 Sit Ups

After:
Hour-and-a-half of some hoops with the team. Damn, these nights are fun!

*I saw this (1-1/4 Front Squat) on the board at 5 AM and, after rubbing my eyes a few times to make sure I was reading it correctly, hounded Alan about what it was until he relented. Being the pain in the ass that I am, it didn’t take long.

1-1/4 Front Squat:
Full front squat
Raise up about 1/4
Drop back into a full squat
Stand up
HOORAY

100 Burpee Challenge Day 22 = 22 burpees

Pre-WOD:
Work on Snatch technique

WOD:
10 minutes AMRAP:
30 Double Unders (60 singles)
15 Power snatches (used #45)

Completed 4 full rounds, 60 singles and 3 snatches.
Shared weight bar with Leanne

Pre WOD:
Run 1 mile

I modified this to -

500m Row - first one in 1:35 - PR for me!
400m Run
500m Row
400m Run

MU work - got 1

WOD:
3 rounds for time;
12 front squats (145/105)
24 pull ups
36 push ups

200 Double Unders with 5 burpees every minute on the minute - 03:35

10 minute AMRAP

30 Double Unders/60 Singles
15 Power Snatch

15 minutes to reach your ME Deadlift
5.5.3.3.1 135.185.235.245.255

went for 265; broke it from the floor but bad form. after deadlifting twice already this week im ok w hitting 255 solid.

then:
400m Run
10.9.8.7.6.5.4.3.2.1
Deadlift 225/155 @ 185
T2B
400m Run

3 sets of 10x dB press at 2x15kg sitting down
2000m ski erg
2000m assault bike