[1] Snatch: 3x95, 3x115, 3x135, 1x155, 1x165, 1x175, 1x185, 1x195,
[2] 1 Hour Zen Yoga
[3] EMOM 5 rounds
On parallettes: 10 second L-Seat Hold + 10 second straddle hold
Monday:
AM:
[1] Sprints: 24x30m
PM:
[1] Snatch: 5x95, 5x125, 3x145, 3x165, 1x175, 1x185, 1x195
[2] C&J: 2x185, 2x205, 1x225 (took 3 attempts at 225 for split jerk. Having trouble with foot positioning on the catch, resulting in instability at split.)
[3] Squat: 2x285, 2x315, 1x325
[4] For time:
20-10-5-10-20
Wallballs
Burpees
Time: 6:08
*Unbroken on all Wallballs. Took a little longer break at start of each wallballs than I anticipated.
*First set of 20 burpees was fast, then the rest were slow. I tried to push on the last 20, but there was nothing left in the tank.
[5] Gymnastics skill work: *no set intervals. Worked on L-Seat to straddle on parallettes and did handstand walks.
Tuesday:
[1] Power Snatch:
[2] Power C&J: 5x1 @ 175 *10 sec rest between each
[3] Box Jump (from squat position): 3x3 @ 30", 30", 35"
[4] "Open 12.3"
18 Min AMRAP
15 Box jumps @ 24"
12 Push Press/Jerks @ 115lbs
9 Toes to bar
Score: 382 (10+22)
*Open 2012 score: 326 (9 rounds + 2 boxjumps)
[CD] 5 min recovery row. *OMG. I was hardly able to do the row. That WOD knocked me out.
Wednesday:
[1] SQ PT
6 Rounds for time:
Run 1 Lap
10 Walking Lunges (per side)
10 Spiderman Pushups
10 Situps
Time: 14:31
*Left Achilles is VERY, VERY SORE from last night's boxjumps. OMG I had to take it easy.
[1] For Time:
4-3-2-1
Legless Rope Climb
Clean 205
Time:
[2] Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately.
[3]
*If there's time:
[6] For Time:
25 DB Snatches @ 55lbs (alternating)
25 Toes to Bar
20 DB Snatches @ 55lbs (alternating)
20 Toes to Bar
15 DB Snatches @ 55lbs (alternating)
15 Toes to Bar
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