Skill

Pull-ups

*gymnastic work
*basics of kipping and butterfly

WOD

3 min on /1 min off
5 rounds

6 dumbbell snatches
9 wall balls
12 hollow body rocks

*Did 30 lb snatches
*12 lb wall balls

This workout is on a 15-minute running clock.

For max reps:

5 minutes rowing (1 calorie = 1 rep)

4 minutes box jumps (20/24)

3 minutes wall ball (20)

2 minutes burpees

1 minute toes-to-bar

Buyout:
2min L sit, 15 ab mat situps during every break.

Skill

Ring dips

*Can do with skinny band

WOD

5 rounds
10 deadlifts @225/155
15 box jumps
20 sit ups

*Did 115 lb deadlifts (maybe try 120/125 next time)
*20 inch box jumps

Push Press + Back Squat

6 x 3+5@AHAP. Every set as heavy as possible.

SO 3:00

There is no description for this WOD as it is stat.

Warm-Up

15 minutes

10-20-30-40-50

Double unders
Sit ups
Step ups

*Used 24 inch box
*Was able to complete round of 40's
* + 20 double unders

WOD

4 min 1000m row
2 min rest
4 min 40 reps 1 arm dumbbell snatch
2 min rest
4 min 30 burpee pull ups
30 burpee pull ups

*Had to alternate burpees with band pull-ups (completed 20 reps)
*Rowed 816m
*30 lb snatches - maybe try 35 lbs next time

Strength

Snatch practice

*Practiced with 55 lb snatch
*Still having trouble with the movement

WOD

30 snatches @135/95

3 Rounds
10 toe 2 bar
10 hspu

*Still at knees to elbows
*using 24 inch box for elevated push up

OHP 3x3

Strength

Push press 5x3

*Was able to work up to 95 lb 3RM
*(Means I could have push jerked more on Saturday)

WOD

EMOM 12 minutes

5 thrusters @135/95
20 double unders

*Did 65 lb thrusters
*Was able to do 5 reps up to 4 rounds
*Had to decrease to 3 reps per round
*Double unders broken into 2 sets of 10

120 min

1.JG PP 5.6.2018
A. Basic skill tests
2 rounds:
- 10 x kick to split leg handstand with a 3s pause
- 5 x (3 kip swings + 3 bottom half straight leg TTB + 3 full straight leg TTB)
- 5 x 3 butterfly pull-ups
- 5 x (3 strict HSPU + 3 kipping HSPU)
- 3 x 1 bar muscle-ups

2.CF JKL wod 5.6.2018