Warm-UP:
400m Run then work up to 65% of your DL 1 rm.

STRENGTH: Deadlift:
5 reps @ 65% of your 1 rm
4 reps @ 75% of your 1 rm
3 reps @ 85% of your 1 rm

WOD: GEEZ LOUISE
12 Thrusters (135#/95#)
3 Rope Climbs (3:1)
200m Run

8 Thrusters (155#/115#)
2 Rope Climbs
200m Run

6 Thrusters (185#/135#)
1 Rope Climb
200m Run

-Warm Up/Skill -Double Unders

-7 X 3 Bench Press (worked up to 105)
-3 x 7 Bent Over Barbell Row (85)
-40 GHD Sit Ups or Toes to Bar (GHD)
-Find 1 RM Weighted Ring Dip or work up to 40 Ring Dips - (40 dips blue band assist)

3 rounds for time:
10 115 lbs push press
12 24 in box jumps - 1st and 3rd round 30 in box, 2nd round 24 in
21 1.5 pood kettlebell swings - used 55 lbs dumbbell

Push press unbroken. Big difference between 24 in and 30 in box jumps.

7:51

Strength:
Log Press reps of 5,5,3,3,3,1,1,1,1
Worked up to 145#

For Time:
Reps from 2 up to 20 by 2's
KB swings @ 70#
Burpees
(15:09)

Snatch 5-5-5-5-5 ***If you cannot get into a full snatch(ass below your knees) lower the weight and practice doing in the RIGHT way. Worked up to 135, have a hard time receiving at the bottom of the snatch.

Then,

“Isabel”

For time

Snatch (or Power snatch) 30 reps

4 RFT
30 squat cleans (95/65#)
30 box jumps (24/20") (Normal Badger would be pull-ups)
400m run

Note - Partnered with Corby

-Warm Up/Skill -Double Unders

-7 X 3 Bench Press (165)
-3 x 7 Bent Over Barbell Row (135)
-80 Sit Ups
-Did 40 Ring Dips

50-35-20

Wall balls - 10lb ball

Pull ups - jumping from 18" box

Double unders - regular jump rope - 150 - 105 - 60

12 Minute AMRAP

100M Run
10 Box Jumps
10 SDHP #95/65 (Fat Bar)

21-15-9
Cleans #185
HSPU