Sunday

Practiced Snatch and Bar muscle up progressions

Double unders practice and hurt knee.

100's

100 Double Unders
100 Burpees
100 Box jumps at 20"
100 Toes to Bar

At 35 min had done up to 70 T2B

Stopped:  10 min later did the remaining 30 T2B

Row 4x 500m

Row 500m
Rest 1 min
X 4 rounds

1:59, 1:45, 1:44, 1:36

Randy

75 reps of 75lb Power Snatch

6:13

Thought it would be faster...

Friday, wall ball situp, lunge

15 min AMRAP
  6 wall balls at 20lbs
9 situps
12 lunges (never allowed to have ball touch ground or 15 burpee penalty)

13 rounds plus 2 wall balls

PP 135-135-185-185-205-205

Row

recovery day

20 minute row (with monitor covered)

4900 meters (finished 5k by 20:37)

OHS and burpees

21-15-9

OHS at 95lbs
burpees

7:42

2 seconds behind Travis:  beat him through all sets of OHS

25 rounds of tire flip, stone, jumps

Meant to be 20 rounds but I can't count

Tire Flip
Atlas stone shoulder
5 Tire jumps

18:44 for 25 rounds

15 something for 20 rounds

Race with Steve on Tuesday tweak knee

Conditioning
12 min AMRAP

15 KB Swings 35\55lbs
18 Sit ups
21 Double

5 rounds and 5 KB's 

Mainsite wod

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups 
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders 
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

subbed v sits for the GHD and K2E's, dips off 16" box with straight legs

39:33

Josh

21 OHS (at 45lb bar)
42 Pullups
15 OHS
30 Pullups
9 OHS
18 Pullups

14:59