Heading to Squaw Valley for Snowboarding!

Squeezed in a WOD before heading up to do some snowboarding.

I can't remember all the stuff we did, it was a lot. Finished in 35:11.

Snatch balance

WOD (5-5-3-3-1-1-1):

• overhead squats
• snatch balance
• overhead squats

Go up in weight each set. My final weight was 155 lbs.

WOD 2 (9 minutes):

• KBS
• burpees

Do the above two movements ladder style. 1 kbs + 1 burpee. 2 kbs + 2 burpees etc. At the end of 9 minutes I completed 10 rounds and 11 kettle bell swings.

Strenght day

WOD: 3x5 back squats - 260 lbs
260 felt good this time. Going up in weight on the next back squat day.

WOD: 3x5 press (120 lbs)

WOD 2:
800m run then 3 rounds of:

• 3 front squats
• 1 split jerk

200m run and 2 rounds of:

• 3 front squats
• 1 split jerk

200m run and 1 round of:

• 3 front squats
• 1 split jerk

End with a 400m run.

My time was 11:17.

21

WOD:

• 50 double unders
• 10 dead lifts (205 lbs)
• 21 ring dips
• rest 3 mins
• 50 double unders
• 10 dead lifts
• 21 pull ups
• rest 3 minuts
• 50 double unders
• 10 dead lifts
• 21 burpees

Bench press and a little something extra

WOD 1: 3 sets of 5 bench press (175 lbs)
Notes: Felt pretty light. Could have done 3x5 @ 180.

WOD 2 (10 mins):

• 3 pull ups
• 6 push ups
• 9 squats
• thrusters (95 lbs)

WOD 2 is a 10 minute running clock. At the top of each minute do the pull ups through squats. Do thrusters for the remaining time of the minute.

Press and some squats

Decided to lift tonight instead of doing the WOD.

Press: 3x5 across (120 lbs)
Warm up for the press was 5 reps each of: 45 lbs, 65 lbs, 95 lbs, 115 lbs.

Back squat: 1x5 (260 lbs)
I only had enough time to get in one set of 5.
Warm up for the back squats was 5 reps each of: 135 lbs, 155 lbs, 205 lbs, 235 lbs.