The Change in Progress

Honor the change in progress.

Warm up
3 RNDs - Partner ;) with MedBall
20 Chest pass
20 Wall Ball - good angle!
20 Side pass
200 Run

I actually ended up doing this 2x. Actually felt good because I am still sore in the upper body. It really helped get the blood moving and took down some of the lactic acid.

Opted out of pull ups and snatches today for TSC.

WOD CFA L1

Floor press 3, 3, 2, 2 @ 85#

800M Sled push/pull w/partner (95#)
Every time you stop do 20 push ups 

Harnessed up and went for it!! Out in front pulling the whole way and we jammed in with no stops! 7:30 and no push ups, thank goodness ;). Tomorrow is going to be a "B"!

Look Up

And when it rains on your parade, look up rather than down. 

Without the rain, there would be no rainbow.

Gilbert K. Chesterton 

Warm up
Run 1 mile - perfect post rain run, so fresh
Pigeon to Pigeon Transitions - ready to revisit this one ;)

Skill
EMOTM 10
Clean & Press Sampler! OMG this was a blast!
2 RNDs - 10 reps every round rotate clean modality. 

• DBL KB @12kg
• Barbell @45#
• MedBall @20#
• Sandbag @50#
• DBL KB @ 12kg

KB Drills
3RNDs
5 DBL Snatch @12kg
5 Figure 8 to Hold each side
10 KB Swing walkout

Conditioning
AMRAP 12
15 Sandbag step ups @30#/20 in.
10 TRX Rows
15 KB weighted sit ups

6 RNDs + 5 step ups

Felt good to get that in! Been feeling mucho sluggish without some of the met con work this last cycle. Too bad I didn't have a pull up bar!

Good read - Should you have that chocolate with soy lecithin in the ingredients?
Harmful or Harmless?

I Like to Move, Move

The best part of you, is the expression and passion put into your work.

Warm up
4x10 Tire flips

3 RNDs
Partner work
Partner 1
10 MedBall side slam, each side

Partner 2
10 MedBall slam
Plank on MedBall while partner is finishing round, switch

KB Work
Death By KBOhswing
Hopped on this train ;) stopped at 15 RNDs to preserve my recovery. Swings make me happy :)

Finished it off with a sampling of YogaFUSION and tissue restoration mode. Great training evening with my local peeps. Keeping thing nice and in recovery mode. Train smart and enjoy the rewards. 

People want to move.