Dynamic Warm up

WOD

15-12-9

Overhead Squats 115

Chest to bar pull-ups

After Bash: 50 GHD sit-ups

I felt solid during this one, although the OHS were tough on my shoulders. I really need to work on finding a good grip. Pullups were no problem.

3 Rounds

400M Run
21 KB Swing #53/35
12 Pull ups

skill
some HSPU
5x7m handstand walk (60s)

workout
50-40-30-20-10 DU's
5-4-3-2-1 ring MU'S
MU's were done mostly singles and with little to no kip
needing some olylifting to get strong again..!!

1RM Front Squat

3-3-1
155-155-165**

10# PR

For time do:
Row 1000m,
Then do:
30 Burpee-Deadlift-Hang Clean-Push Press- Front Squats
95/55

@ 8am
Warm up:
100 m swim

Workout
550 yard swim for time (8:27)

then:
free swim 1000 yards

@ 2pm
Warm up:
400 m run

3 rnds cindy

Workout:
7 min max burppes (82) WOD 12.1 open games
10 min rest
then:
10 Bench Press @ 180
10 weighted pull-ups
X 10 for time (14:40)

12.3

18 minutes AMRAP

15 Box jump
12 Push press (75 lbs)
9 Toes to bar

I got through 9 rounds, plus the box jumps and push press on round 10

50 Burpees with 3 push-ups at the bottom of each burpee.

20 sit up -to -wall ball pass
30 box step ups/jumps (partner planks while waiting)
40 walking lunges with weight (partner does jumping jacks )
50 jump ropes (partner does sumo press out)

1000m Row

15 Burpees over the ERG
10 Push Jerk (20 lbs, training bar)
[Rest 3 Minutes]
500m Row
20 Burpees over the ERG
15 Push Jerk (10 lbs, training bar)
[Rest 3 minutes]
250m Row
25 Burpees over the ERG
20 Push Jerks (10 lbs, training bar)