Three-way Thoracic Spine Foam Roll
Then,
5:00 of easy bike, jog, or row

• 4 Sets of:
Strict Ring Dips (tempo 31X1) 3 reps +
Strict Ring Dips 4 reps +
Kipping Ring Dips 8 reps
Complex must be unbroken Rest as need each sets

lepoja

Pre-WOD
- Work up to a heavy Clean & Jerk

WOD - 15 minute cap:
- Unbroken sets of Clean & Jerks
15-12-9
- As heavy as possible

Post WOD - 3 Rounds For Time:
- 15 Clapping Push Ups
- 30 DU

Right rope, don't know what happened, but FINALLY able to string together DUs, 20+ consecutive. Something just clicked ... so, we'll see next workout if it sticks. 115# on all rounds of Clean and Jerk unbroken. Sucked on Clapping Push Ups, my arms were toast to even do normal pushups at one point. Regardless ... progress.

Saturday

HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE SINGLE-LEG ROMANIAN DEADLIFT SUPERSET*
Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 6 of 8

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For Time:
60/50 Calorie Row
40 Wall Balls
20 Power Cleans 135/95

Warm Up

Pre-WOD:
- Workup to a heavy Snatch
- 15 Strict Pull Ups
Work between completing the strict pullups and working on snatch technique and weight.

WOD - 20min AMRAP:
- 50 Wall Balls (20#,14#)
- 40 Walking Lunges
- 30 Sit Ups
- 20 Shoot Throughs
- 10 Dumbbell Squat Cleans
Work down and backup the WOD ladder. For example, 50-40-30-20-10 ... 20-30-40-50 ... 40-30-20-10 ... etc., until 20min time cap.

Timed out back at Wall Balls, got down ladder and back up to 20 reps into Wall Balls. Legs smoked! Good to do pull ups as well. Set of 5 then set of 10 strict ... at least something I am somewhat good at!

Warm Up

Pre-WOD:
Work up to a heavy rep
- Power Clean, Squat Clean and STO
Hands stay on the bar; touch and go and immediately into STO after the Squat Clean.

WOD - "Death by Thrusters":
- 1 Thruster (105#, 75#)
- 4 Burpees
- 2 Thrusters
- 4 Burpees
- 3 Thrusters
- 4 Burpees ... etc.
Completed OMEM until you cannot complete the designated reps of thrusters and burpees within the 1 minute.

Post-WOD:
- 50 weighted sit ups
- 50 unweighted sit ups

Got to round of 8 and died quickly! :)

Pre-WOD:
7x3 Back Squat

WOD - For Time:
21-18-15-12-9-6-3
- KB Swing (35#,53#)
- Goblet Squats

Post WOD:
- 400M Farmer's Carry; As Heavy As Possible.

Post-Post WOD:
- 45 Good Mornings (45#)