Warm-up

2:00/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
2 Rounds @ empty barbell
5 Hang muscle snatches
5 Behind-the-neck snatch grip push presses
5 Hang power snatches w/ pause in receiving position before standing up
+
Build to workout weight on power snatch
* Few short sets of box jump overs, wall balls and burpees over the rower between sets
+
@ workout weight
10/7 (cal) Air bike
5 Power snatches
5 Box jump overs
15/12 (cal) Row
5 Burpees over the rower
10 Wall balls

WU:
400m run
2 rds
10 PVC passovers
20m spiderman walk
2 wall walks
20m jumping walking lunges

WOD:
Angie
100 pullups (black band kipping)
100 pushups
100 situps
100 squats

21:03

WU:
25 jumping jacks
2 rds
10 pushups
10 situps
10 squats

Strength:
Bench
5x45: 55
5x45: 55
5x75: 85
5x85: 95
3x90: 100
2x90: 100

WOD:
Run 800m
Hold plank 1 min
run 800m
Hold squat 1 min
run 800m
hold L-sit 1 min (did knees up)
15:15

800m run
10 snatches (75% BW = did 65)
20 HSPU (did on box)
30 back squats (75% BW = did 85)
40 box jumps (20)
50 burpees
800m run
24:15

Warmup
500m row
3 rds
10 goodmornings (35)
10 GHD back extensions
10 med ball cleans (14)

Donny
21-15-9-9-15-21
Deadlift (135)
Burpees

15:04 Rx

W/U –
10 Passovers w/ PVC
Did not do rest of warmup to rest Achilles

Strength / Skill –
Pull Ups
Strict – Max Amount = 7
Kipping – Max Amount = 6
Weighted – Max Weight for 3 Reps = 10 lb for 2 reps

WOD – 1 Min Max Push Ups then
Immediately start 5 Min AMRAP
20 Slam Balls (sub situps)
1 Rope Climb
Rest 2 Min
5 Min AMRAP
20 Wall Balls w/ Slam Ball (sub GHD)
1 Rope Climb
Immediately start 1 Min Max Push Ups

77+5

Worked on clean and jerk complex for competition. did 95 3 times

Run 800m
Circuit training
3 min each station
tire flips
ammo can lifts
burpees
600m run
russian twists
mountain climbers
run 800m back

W/U – 3 Rounds
20m Broad Jumps
20m Soldier Walks
10 Wall Balls

Strength – Dead Lifts
5x45% 115
5X45% 115
5X75% 180
5X85% 205
3-5x90% 215x2
3-5x90% 215x3
very tired...prob from Donny earlier in the week

WOD – Row 500m
10-9-8-7-6-5-4-3-2-1
KB Swings (20kg)
GHD Sit Ups
11:15

W/U- 800m run
2 rounds
15 walls balls
10 pull ups

WOD - "Barbara"
5RFT
20 pull ups (half kipping, half w/black band)
30 push ups
40 sit ups
50 squats

Rest 3 mins between rounds

Work time: 27:57

3 position cleans from hang (power, 1/2 squat, squat)
35lbx9 reps
55x9
65x9
75x9
85x1
95x1
105x2

40 total reps