5k

OR

10k

Take your pick. :-)

Did the 5K with Lindsey. Legs were super tired from yesterday's WOD!

21-15-9
Cleans #135
Ring Dips

4-4-2-2-1-1

Vondelpark - center- home

5rds of this for time:
10 Pistols, alternating each leg
20 Sit Ups
10 Pull Ups
300m Row

10 minute AMRAP
60 x bar facing burpee
30 x OHS @50kg / Push Press (did OHS)
10 x Muscle-ups/ring dips

Only got through the burpees and OHS in 10 minutes - a very tough one.

-Buy In-
Press 5/3/1 – Cycle 2, Week 1
95x5, 110x5, 125x5+ (11)

WOD
Push Press 5-5-5-5-5
*Not to be confused with Push Jerk.
125, 135, 145, 155, 175

-Cash Out-
3 x 12 Strict Chin Ups
2x12 @ bodyweight
1x12 w/ 20# KB

20 mins work

5 pull-ups ( jumping pull ups )
10 push ups
15 air squats

50 Double Unders
1 Rope Climb
30 Clean and Jerks (95#)
1 Rope Climb
50 Double Unders

Warmup

For Time:
5 Rounds:

10 Front Squats 95 lb
10 pull ups

11:25

Strength Work:
Single Arm Preacher Curls: 30lb-30lb-35lb 10-10-8
Overhead Tricep Rope Pull 90lb-110lb 100lb 12-10-12
Cable Crossover Curl 80lb-90lb-100lb 10-10-8
Seated Tricep Press 40lb-50lb-60lb 12-10-8