Deloading week.

Day 1

A. Back Squat 3 reps EMOM for 10 min use #135 and no more

B. Power Snatch 2 reps EMOM for 10 min @ #75 (use no more)

Done (no abs or anything else)

Day 2 

Row

30 sec @ 85%

30 sec @ 50%

10x

Feels weird to be doing so little.

Long wod

For time:

Row 2k

100 Double unders

50 Burpees

25 Medball clean #80

5 Muscle ups

Wod: 20:56

Hated the row. Everything else felt pretty good. 

Power snatch+OHS

A. Not for time: 10 Bar muscle ups

B. 10 Min to build to a heavy power snatch + overhead squat

C. 30 Squat snatches for time #95

D. Deadlift 3x10 #185; rest 2 min 

A. Done 

B. 120

C. 7:41

D. 

Super rushed lunch break wod. Did as much as I could in the time I had. Bar MU felt great, pretty much did sets of 3. 120 power snatch was not pretty, but it just kinda happened. Was so rushed I wasn't even thinking about the weight and just lifted it. Squat snatches seems like it took forever! Slow pace was my theme this week. Just get it done. 

Push press

A. Push Press 8,6,4,2,4,6,8; rest 2 min

B. Cuban press 3x15 reps; rest 90 sec

+

For time:

100 Double unders

50 Hspu

40 Toes to bar

30 Shoulder to overhead #120 axel bar

A. 120, 125, 130, 140, 135, 130, 125 

These felt pretty good today. 

B. reverse flies instead with 12lb KB. My shoulders are pretty toast and I knew Cuban presses would kill!!! 

Wod: 15:35

Everything went great until the SOH. I didn't get into the swing of it until like 12 when I realized they were much easier to do consecutively with stopping in the rack position. Was able to do 4-5 that way, but I took some serious rest between sets 😜 axel bar is a whole new beast. Especially at that weight. 

Back squats

A. EMOM for 9 Min

Min 1: 1 Legless rope climb

Min 2: 20 Alt pistols

Min 3: 3-5 Medball Cleans #80

B. Back Squat 3 reps EMOM for 10 Min (start and finish with same weight)

+

For time:

30 Squat Cleans #135

30 Ctb pull ups

A. Got all the way up on 1 rope climb. About half way for the rest. Med ball cleans were ok. 

B. 170 for all. Felt good! Only put my hands down once and I don't even know why. 

Wod: 10:50

8:00 for cleans. This sucked. Squat Cleans took forever!!!!! 5s on C2B 

Team wod/split jerks

Am: Heidi, Cody and I (in that order) 

60 cal row

50 wall ball (14/10ft) 

40 pistols

30 one arm DB snatches (60)

20 burpee box jumps

10 MUs

Congo line-type. Don't know the time, but this was a grinder and glad to have complete it. Row, Wall balls, snatches, and MU were challenging. So pretty much everything. 

A. 10 min to build to a heavy split jerk from the floor

B. 30 splits  jerks for time @ 85% of above

C. bent over reverse flies 3x15 reps x3; rest 90 sec

+

50 burpee box jump overs for time

A.  170. Attempted 175x1

B. 9:42 

3 at a time. There was one set I did 2 then the next set did 4. 

C. Done

Wod:5:11

Practice practice practice.

A. 3 sets not for time:

15 Toes to bar

15m Handstand walk

5 Muscle ups

+

5 Rounds

50m Sled drag #90

50m Sled push #90

50m Suitcase Carry #70

Rest 1:1 or as partner goes

Done and done. Good to be with the girls, good to practice skills!!!