Snatch Complex:

1 Power Snatch
1 Hang Snatch
1 Snatch

**Repeat 4 times, increasing the weight each round. Must perform a 25m shuttle sprint between rounds. You cannot set the bar down during each round.

//

38-43-48-53

Split Jerk 1-1-1-1-1 (60-80- 90 fail -back to 80 - 85-90-95) 15# PR

Then,

“Jackie”

1000m row
50 Thrusters (MOD: 35#)
30 Pull ups (MOD: green band)

Split Jerk should probably be much higher (Burt said to aim for 60% over shoulder press - so 115-ish),. Failed at 90, so dropped down to focus on form and worked back up to it. I ended up getting to 95# (15# PR), so I'm happy with the progress. I probably could've gone a little higher but we were running short on time.

Broke Thrusters into 10's, used a green band for pullups (because I forgot to set up a purple one and was so tired I didn't care much, lol). Realized after the wod that I only did 35#, the person in the heat ahead of me had 10's on the bar. OOPS. Next time to 45# and purple band.

Split Jerk 1-1-1-1-1 (75-85-95-105-115-3 fails at 125)

Then,

“Jackie”

1000m row (my rower had a bad battery, so I used Elizabeth's time)
50 Thrusters 45#
30 Pull ups (ring rows. I tried using a band, but my arms were shot from the split jerks and thrusters)

13:36 (Not happy)

Note: Need to get under the bar quicker on the split jerk. 35# PR

20 Min AMRAP

10 burpee pull ups
225m run
15 concrete bench jumps
225m run
20 flutter kicks (3 count)
225m run
25 air squats

3 sets of partner carry/sprints. (sprint to your partner aprox. 10m, squat, double leg pick them up with gable grip, turn around and carry your partner 10m quickly and safely. Sprint back to start position, switch partner and so on.....)

Strength:
18 x power snatches @ 138#
6 x Split Jerk @ 135# 6 x Split Jerk @ 185#

WOD
21-15-9
Deadlifts @ 225#
Box Jumps @ 28"

Warm Up
2 rounds:
10 Deck Squats
10 Ring Rows
5 Wall Walks

Strength/Skill
A1: Back Squat x 2 (70%)
A2: Pull Ups x Max

MetCon
50 KBS
40 HR Push Ups
30 Box Jumps ( modified step ups - rt knee)
20 Burpees
10 Wall Walks ( last 5 were ugly)

"End Of The World"

FT:

5 Bear Complex
10 Squats
4 Bear Complex
20 Squats
3 Bear Complex
30 Squats
2 Bear Complex
40 Squats
1 Bear Complex
50 Squats

Strength:

Back Squats (high bar, below parallel) - 4x135, 4x185, 4x225, 4x255, 4x275, 4x315, 4x335, 4x355

Metcon:

3 Rnds: 15 Back squats (200lbs), 15 T2B, 150ft bear crawl

Time - 11:21

Feb19 Rest Day

Feb20 T3-
Clean pull low-8x95#, 8x115#, 8x135#, 8x155#
Clean high pull-8x135, 3x8@155#
SS Pull up-4x8/ Split squat 4x8 each leg @ 135#, 155#, 165#, 185#
SS Incline bp-4x8 @ 95#, 115#, 135#, 145#/ Lateral squat 4x8 @60#
Plate raise- 4x8 @ 25#, 35#, 45#, 45#
Farmers carry- 3x50yd @ 2 105# db

Feb21 T3-
Wu work on pose running mechanics on the turf and the curve.
Plate push- 2-5x30yd@45# rest 5min between sets

Feb22 T3 Morning-
Clean low pull- 3x8 @ 95#,115#,135#
Clean high pull- 5x8 @ 135# all
SS Bench press 5x8 @ 95#,115#,135#,155#175#/ Swiss ball roll in
SS 30 degree db raise 4x8@10# ea/ Inverted row w/ feet elevated
Row 500m rest 1 min 3min airdyne rest 1 min 500ft on continuos rope
Afternoon-
Squat wu 2x5@115#,135# work set 1x20@225# rest 5 min
10 min amrap- 3 mu, 5 ttb, 20 du rest 3 min
5 rounds- pendelay row 5x@115, 20 du (3:34)

Treadmill
11 miles
2:12