S.W.O.D

B.S "or" D.L. 5-5-5-3-3-3

F.O.D

21-15-9

H.S.P.U
Snatch High Pull 155/105
Combo's

PreWOD: 7X2 Dead Lift(350) 145

WOD: For Time:
First WOD since last tues and after tough mudder
3 rounds
- 30 DU
- 15 Clapping Push Up/mod hand release

3 rounds
- 30 Walking Lunges
- 15 KB Swing

3 rounds
- 30 Sit Up
- 15 Pull Up

There is no break between each couplet of exercises. Just keep going!

Week 1: 100kg x 5, 115kg x 5, 130kg x 8
Week 2: 107.5kg x 3, 122.5kg x 3, 137.5kg x 6

Strength:

Hang Squat Cleans (off box) - 4x155, 4x175, 4x195, 4x205, 4x215, 3x225

Push Press - 6x155, 6x175, 6x195, 6x205

Metcon:

5 Rnds: 10 Shoulder to OH (155lbs), 10 Burpees, 10 K2E

Time: 12:58

60 wall ball
3rnds:
5 squat cleans
10 t2b
15bar over burpe

14min tc

Front squat 2-2-2-2-2-2-2-2-2-2 reps

Maxed out at 225 on set #6. Finished up the last 4 rounds at 185

4 RFT:
5 Hang Snatch (115#)
10 HSPU
15 MB Sprawls

Skill:
Pistol Progression 6 reps each leg:
-Supported pistols
-Up from sitting on box
-Down to sitting on box

KB C&J 1 pood (3x8)

WOD: Chipper
50 Ring Row
40 Box jump (24/20)
30 Burpees
20 Push Press (115/75)
10 MB Clean (20/14)
100 AMS-up

Scaled PP to 95# to taper for Fall Brawl

2rds
10 OHS @ 115
30 Double-Unders

Warm up
3 rounds
15x air squats
10x mountain climbers

Strength front squat 5-5-5-5-5
185#, 195#, 205#, 215#, 225# x 3

Metcon 3 RFT
115#
10x lunges
8x SDHP
6x HPC
4x thrusters
2x snatch

9:45