Bench press and pull ups

WOD (5 rounds):

• 5 bench presses
• max dead hang pullups

With a 5 minute running clock, run 400m and then do shuttle runs for the remaining time.

Snatch practice

Just got back from a short trip to Maui. It was my first time experiencing spa baths and a full massage. It felt great having loose shoulders and hips. Perfect timing for the snatches this morning.

The first part of the hour was spent practicing snatches. The WOD was 12 rounds of tabata. Alternating between power snatches and squats. We followed that up with an 8 round tabata of rowing.

Barbell Complex

WOD (barbell complex):

• dead lift
• power clean
• front squat

Do the above 5 times, then add weight.  5 sets. End with a 500m row.

Partner workout

4 rounds:
30 seconds row (cal)
30 seconds burpee

200m run - active recovery

4 rounds:
30 seconds row (cal)
30 seconds KBS

200m run - active recovery

4 rounds:
30 seconds burpee
30 seconds KBS

Partners work at the same time, alternating back and forth between two movements for 4 rounds (4 minute running clock).
Score total reps and calories completed in four rounds for each of the three parts

Max med-ball sit ups: with a partner, do a med-ball sit up and throw the ball the to your partner. Repeat until you give out.

Extra credit:

3x3 weighted pull ups (25 lbs)

3x5 handstand push ups

Sore from Squats on Wednesday

WOD:

• row 500m
• 3x:
• 15 thrusters (45 lbs)
• 10 pull ups
• row 500m

Completed in 9:15.

Squats and Presses

WOD: 3x5 back squats
WOD 2: 3x5 presses

Shoulders

WOD (empty bar / 45 lbs):

• 10 presses
• 10 push presses
• 10 push jerks
• run 400m
• 30 front squats
• run 400m
• 30 power snatches
• run 400m
• 30 cleans
• run 400m