Track & Field
Dynamic Stretching (Warm-up)
30 minute Tempo Run on Grass
Static Stretching + Foam Rolling (Cooldown)

3 x 5
60% of max (300): 185

Sat bench and powered out. I can work on being more explosive.

12 minute AMRAP

150 Wall Balls (125)

90 Double Unders

30 Muscle ups

First day back in a while, need to get my lungs back and some more sleep. :)

Snatch to Max - worked to 185, missed 205x3, missed 185x2
C&J to Max - 245
Front Squat to Max - 275
4x4 Snatch Grip SLDL - 135, 155, 185, 205

21 Minute AMRAP

20 Situps

20 T2B

10 Power Cleans (135)

3 rounds + 6 Situps

Warm up
3 min jump rope
10 Shoulder dislocate
10 OHS
10 Pushup
2 rounds

OHS 15minute EMOM
5 minutes 3 @ 70%
5 minutes 2 @ 75%
5 minutes 1 @ 85%

WOD
4RFT
10 DB Snatch
10 Burpee

Posted on 9 December 2013

10 wall ball
250m row
10 wide grip 10 close grip push-ups

20 minutes

3 x 10
135
155
165

165 was a good weight. I worked out pointing my knees out when I am low and to keep the weight on my heels. This should help save my knees.

Clean 3-3-3-1-1-1

Then,

“Gauge”

500m Row

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

21-15-9 sit-up, wall ball (20 lb.), burpees.