Sunday Funday

Buy-in: 10 Dislocates + 10 Rotational Dislocates, Burgener warm up

603 PTP:

• Deadlift 135/125
• Press: 45/40

CFE WOD
21-15-9 - 11:42

• OHS 65#
• T2B
• Dips 

Head out to the track

• Run: easy 2x400 on the 2:30, 2x800 on the 4:00
• Cash-out: 10 cartwheels each side (hahahahaha), 50 yds Broad jump (fun ;) between 2-3 yds per jump), Handstand hold (3 solid seconds...it's a start!).

Where did the week GO!

Good WOD today

WM
10 DBL Press 20#
10 DBL Bent over rows
15 DBL Swing
20 Squat jumps

DBL Floor Press (20#) 2x20
Single leg DL w/DBL KB's (26#/12kg) 2x20



Skill work
Burgener warm up
Transfer skills
Oly Snatch


July KB Skill
Goblet squat - 8 minutes

WOD
10-1-10

OHSwing
Figure 8 to Hold (R/L = 1 rep)
Bar dips

23:14  - Talk about sweat! I brought it all today. Excellent wod. I was able to run the pyramid unbroken and THAT made me happy ;-).

Farmers Market before the whole deal and NOW I am ready for a new concoction of summer squash, farm fresh eggs and cilantro.

1K Row
5x5 PPress


21-15-9
Snatch 55#
Ring Dip (bar dip)

6:06

50 KTE

CrossFit Stomping Ground

15 Minutes of GO!

60 KB Swings 35lb
50 Box jumps 21"
40 Wall ball 14" hit the 10ft mark 1/2 the reps ;-)
30 Pull ups
20 T2B - 10's strung together
10 Snatches 35lb each arm
100' walking lunges w/25lb, nice and steady, arms didn't feel heavy until last few lunges.

14:58 - felt great!

Skills:
PR Bar dips w/no pain
PR Dbll Unders 30 consecutive
4 Deadhang Pull ups

MobilityWOD:
10 minute squat test - felt good until about the last minute
SMR Chest Shoulder Upperback and Neck

Just a few Wall Ball

50 Wall ball shots (20/14)
10 Muscle-ups
40 Wall ball shots (20/14)
8 Muscle-ups
30 Wall ball shots (20/14)
6 Muscle-ups
20 Wall ball shots (20/14)
4 Muscle-ups
10 Wall ball shots (20/14)
2 Muscle-ups

3/3 ratio of pull ups/bar dips on this one. Darn MU! Just get it~

21:50

Must Get Muscle Ups soon

WM
R800
5 pull ups
10 push ups
15 squats
20 GHD sit ups

10 Mtn Climbers - pause for stretch
10 SDHP (55#)

Wendler
3/3/3
Backsquat - yep, it's a dup but the box is working on them now too ;-)

WOD
30 Muscle ups for time
OR
for us lucky ducks...

120 pull ups
120 banded bar dips

16:12