05.22.2023

Strength
Wendler week 3, cycle 3
max out today instead of max reps
Strict Press
5 @ 75%
3 @ 85%
1 @ 95% and then build 

WOD
"Lat Blast"
4 sets of 
2:00 cardio choice
AMRAP 60 seconds*
8 jerks  135/95  115/75  95/65
4 strict pull ups
Rest 60 seconds
*pick up where you left off in the AMRAP each round*

05.20.2023 Partner WOD

WOD
"Split Up"
Partners
5 rounds for time
20 DUs each- not at the same time
20 TTB- split
5 each barbell clusters  135/95  115/75  95/65
400m run together

05.19.2023

Strength
snatch
8 sets of slow pull snatch
(Perform a regular snatch, but the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)
Set 1-   2 reps @ 55%
set 2-   2 reps @ 60%
sets 3-4  2 reps @65%
set 5-6  1 rep @ 70%
set 7-8  1 rep @75%
 


WOD
"Already Gone"
6 rounds for time
6 bar facing burpees
6 ground to overhead  135/95
6 bar facing burpees
rest 1:00 and record split

05.18.2023

Strength
Wendler week 2 cycle 3
Back squat
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

WOD
"Bird's Nest"
4 rounds for time
Run  400m
6 Curtis P* complexes with dumbbells
50/35  35/20

*Curtis P=
1 power clean
2 front rack reverse lunges (L+R)
1 push press

05.17.2023

Mobility
15 wall slides
30 seconds/side quadurped hand behind the back open book 
30 seconds/side thread the needle
15 scap push ups
 
 
 
Strength
Wendler week 2 cycle 3
Bench Press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

Running warm up
 
 
For Time
1 mile run

WOD
"Low Hang"
21-15-9
hang power snatch  95/65  75/55  45/35
wall balls 20/14

05.16.2023

Mobility
1:00 wrist stretches- forward and backward rocks
banded lat stretch x 30 seconds/side
barbell overhead hold x 30 seconds- light load 
 
 
 
Strength
Wendler week 2 cycle 3
Strict Press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

WOD
Masters Semi-Final wod
5 x 2:00 on/ 1:00 off
7 deadlifts
5 cleans
3 shoulder to overhead
start at the top of the wod every 2:00
RX 155/105
IN  115/75
SC  75/55

05.15.2023 Partner WOD

Mobility:
A.  banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
B.  KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
C.  band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above
 
 
 
 
Strength
Wendler week 2 cycle 3
Deadlift
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

WOD
"Uno Dos"
Partner Up
part one
8 x sled push 25m each- one push, one walk along- heavy

part two
40 x sandbag clean and throw over a racked barbell.
barbell needs to be close to chest height of pair