April 15 - 21

Monday:
PM:
[1]  For Time:
1000M Row
75 Flutterkicks (per leg)
50 Wallballs 20lbs
25 Kettlebell Swings 2p
750M Row
50 Flutterkicks
25 Wallballs
500M Row
25 Flutterkicks
250M Row
Time:  20:10
*This was a awesome WOD in regards to exploring pacing on the rower.  Great way to push.*
[2]  Skill:  Paralette Handstand Pushups:  5-4-3-3-3 all practicing kipping.
[3]  Skill:  Handstand Walks:  10 mins

Tuesday:
AM:
[1]  2Mile Run
PM:
[1]  Push Press 2-2-2-2-2-2-2
Do a 5-5-3-3-3-2-2
the 7x2 should be 70% + of your 1RM
155x2, 165x2, 175x2, 185x2, 195x2, 205x1 (2nd failed), 195x2
[2]  Clean Skill/Strength
High Hang Cleans: 3x1x155, 3x1x165
Hang Power Clean + Squat Clean: 2x1x165, 2x1x175, 2x1x185, 1x205
[3]  OutLaw Power Clean + Power Jerk:  3x1@70% (165), 3x1@75% (175), 2x1@80% (185)
60 Secs rest between reps
*This felt really good, fast, and strong. 
[4]  For Time:
Reps of 5-4-3-2-1
185lb Hang Power Cleans
Muscle Ups
38inch Box Jumps
Time: 5:57rx UNBROKEN
[5]  Skill:  Boxjumps
Work up to a 1RM Box Jump (previous PR is 51inches).
Score:  48 inches.  *Very happy with this height after doing all the previous work.

Wednesday:
AM:
[1]  Snatch Skill Work.
Hang Squat Snatches:  8x45, 8x65, 6x95, 3x115
[2]  BHCF WOD.
For Time:
10 Strict Pullups
15 Overhead Squats @ 115lbs
20 Chest to Bar Pullups
25 Front Squats @ 115lbs
30 Pullups
35 Backsquats @ 115lbs
Time:  7:00rx  (Unbroken Squats)
PM: 
WOD from CF Invictus
[1] Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
*Did 115lbs @ 8 reps & 5, 3, 3, 3 wallclimbs
[2] Four rounds for time of:
Toes to Bar x 10 reps
24″/20″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps
Time: 8:21rx

Thursday:
AM:
[1]  Hooverball with 10lb Medball
PM:
[1]  Snatch skill.
7x1 2-Position Snatch (high hang[pocket] & hang[above knee]) -- Heaviest possible, rest 60-90 sec.
75lbs - 85lbs - 95lbs - 105lbs - 115lbs - 105lbs - 95lbs
[3] Hang Snatch - 115lbs - 125lbs - 135lbs
[4]  HBBS (based off 130129): 4X4 @ 70% – rest 30 seconds, 3X3 @ 75% – rest 30 seconds, 3X2 @ 80% – rest 45 seconds.
*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.
215lbs - 225lbs - 245lbs

Friday:
AM:
[1]  20 min EMOM alternating movements
1st Min:  5 Hang Power Snatches + 5 OHS @ 95lbs for the first 10 mins, 105lbs the 2nd 10 mins
2nd Min:  25 Double Unders
[2]  Muscle Up Skill work.
PM
[1]  Clean & Jerk Practice
C&J:  135x5, 165x3, 185x3, 205x3, 215x2, 225x1, 235 (failed to lock out x2)

Saturday:
AM:  10k Ruck March "Fallen Warrior 10k"
[1]  Made it to about 5.5 miles then had to call it quit and head to the finish line early.
* Two blisters on right foot; feet, hands, and lips felt numb; started having trouble keeping hyrdated during last 1/4 mile; camelback water was warm and felt like puking when I tried to drink; the outside temp was rising quickely; was about 87-91 degrees when I quit at 7:30am.
* Afterwards, it took my body 1.5hours to cool down.  I had red splotches all over from the heat.
* Next two days my hips/IT band felt immobile and needed severe rehab.

Sunday:
PM:
[1]   "A Little Upper Body"
Reps of 21-18-15-12-9
Time:  10:51. 
*I had to skip round of 15 because of some globo gym douche bags overcrowded the CrossFit Sprung to do Kettlebell shrugs and GHD "Crunches"... They kept on trying to still the GHD and reposition the settings.
[2]  1x10x88lbs Kettle Bell Swings.