Pre-WOD:
- Find 1RM Strict Press
- Find 1RM Jerk

WOD - 7min AMRAP:
- 3 Snatch (95#,65#)
- 3 Burpees
- 6 Snatch
- 6 Burpees
- 9 Snatch
- 9 Burpees ... etc.
Count total reps completed.

Finished 64 total reps with 95#.

Pre-WOD:
- Work up to a heavy (3) rep set of Back Squat

WOD - For Time:
50M cones marked in parking lot; pick kettle bell or dumbbell weight for WOD
- 50M Weighted Lunge (1)
- 200M Sprint (4)
- 100M Farmers Carry (2)
- 200M Sprint (4)
- 50M Weighted Lunge (1)

Post-WOD:
- Stretch & Recovery Exercise

My legs are still wobbly, dang. 45# dumbbells, lucky I did not break a knee cap! Forgot to check time with Coach, was last thing on my mind! Don't forget the required Farmer Carry back to the box to put up your weights!

Happy birthday Julia, thanks for working out with our 6:30 morning class!

Pre-WOD:
- Work up to a heavy set of 3 rep Strict Press

WOD - For Time:
- 400M Run
- 21 Push Press (95#, 65#)
- 12 Pull Ups

Post WOD:
Tabata Sit Ups

Yes, Yes, one of the last. But worked on good reps and full range of motion. Happy to RX, and happy to be smarter with technique to drive efficiency in movements. Progress. YES, it did kick my buttocks! Love humidity!

Pre-WOD:
5-5-5-3-3-3 Bench press

WOD - 10 min AMRAP:
- 5 C2B pull ups
- 10 ring push ups
- 15 air squats

• 6-6-6-6 of:
BB Back Squat
6 @ 8 RPE (-10%) (Load Drop)
60% 1RM 6 reps
65% 1RM 6 reps
70% 1RM 6 reps
60% 1RM 6 reps

Pre WOD:
Work up to a heavy barbell complex:
- 1 clean
- 1 front squat
- 1 jerk

WOD - 10 min AMRAP:
- 10 cleans (135/95)
- 10 front squats
- 10 push jerks

That fine line between going to light and to heavy. 115# and my legs, I busted through best I could for only 2 rounds, plus 10 cleans. Personally happy with pushing my limits and know my development is in the legs!

3 Round not for time of:
Rope Climb 4 reps
(Seleziona la variante: Standard, Legless, Standard con Vest (9/6Kg))
One-Arm KB Press 15 reps unbroken/side
Double KB Front Rack Walking Lunges 30 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)

WOD:
"Lynne"
5 Rounds Max Reps:
- Bench Press (Body Weight)
- Pull Ups

Post WOD:
2 X 400 Meter Relay Run (1:1)

Body Weight = 189
185# Bench - Total 21 Reps
Pullups - 3 rounds, tore open callus on 3rd round so stopped at 40 Reps.

AM: 45 min
3 min run/1 min walk

PM: 170 min
Warm up + COS 20 min

1.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8

B. MU
- MU+A+H 5 x 1
- MU+CTR 1 x 1
- MU 4 x 2
- MU x 14

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

2.Butterfly practice
- 3 x Box butterfly drill
- 3 x 4 Single rep butterfly + kip swing
- 3 x Tough butterfly sets - 10 12 11

3.Snatch + Overhead squat
A. Build to challenging but snappy 1+2

4.Strength
A. Accumulate 40 Wide grip lat pulldowns
- 5x8x30 kg
B. Accumulate 50 Banded tricep extensions - not done

Pre-WOD:
- Work up to a heavy 3 rep max Power Clean (115#, 135#, 155#, 165#, 175#)
- Work up to a heavy 3 rep max Strict Press (95#, 115#, 125#)

WOD - 8 min AMRAP:
- 800M Run
In the time remaining, complete as many rounds as possible of:
- 10 KB Swings (53#,35#)
- 10 HRPU

PR on Power Clean. Nice when technique and progress fall into place. Practiced double unders and got in some GHD situps for personal Post-WOD.