WU:
Can't rember

WOD:
5 rounds
400m run
15 OHS (did 35 lbs bc shoulder, did 4th set and half of 5th set as front squat)

17:10?

Warmup:
5 min flight simulator
2 rds
10 med ball cleans (14)
10 behind the head presses (30)

Strength
Clean and Jerk 1RM max = 105

WOD:
Sobrina Complex
5 rounds for time
1 deadlift (80% clean and jerk max = 85)
3 high pull shrugs
1 squat clean
2 jerks
3:43

2nd WOD:
Jackie
1000m row
50 thrusters (35 rx)
30 pullups (black band)
10:41

Warmup
2 rds
400m run
20 squats
10 pushups
5 pullups

WOD:
Hotshot 19
6 rds
30 air squats
19 power cleans (95 rx....did 65)
7 strict pullups (strict w/purple band
400m run
36:10

EMOM 6 @ increasing pace
1) Row
2) Air bike
+
2 Rounds
10m Walking lunges
10 banded Good mornings
10 V-ups
10 Handstand shoulder shrugs
+
2 Rounds
8 DB strict presses @ light
5 Prone PPT pulses & hold last rep (10-sec)
3-5 Pike compression slides
10m Seal walk
+
Build to workout weight for both lunges
Practice a few sets of toes-to-bars, HSPU variations and GHD sit-ups between weights.
+
@ workout weight
6 Toes-to-bars
8 FR walking lunges
4 Strict HSPU
8 GHD sit-ups
8 BR walking lunges
2 Wall-facing HSPU

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

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hugs
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
+
2 Rounds
10m Walking lunges
10 banded Good mornings
10 Push ups
+
Barbell prep, 2 rounds @ empty barbell
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power clean
3 Push jerk
6m Front rack walking lunge
+
Build up to workout weight for FR lunges and PC+J
* Few short sets of bar-facing burpees between weights
+
@ Once through
12/9 (cal) Row
4m FR walking lunge
8 Bar-facing burpees
4m FR walking lunge
– Rest 0:30 –
14/11 Cal Echo
2 Power clean and jerks

Back squat

3 Sets of:
1 @ 88-92%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM
rest 3:00 b/t sets

Flow.

1 back squat @ 88-92%, rest 0:20-30, 6 back squat @ 76+%, rest 3:00 before next set
– These are “contrast” sets (the heavy single makes you feel stronger for the bigger sets).
– Each set is a: 1) heavy single, followed by a short rest and then 2) longer set of 6 (start @ around prescribed % and then you can go heavier each round)

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