Mike and Linoy
Warmups
Strength: Squat Clean
Work up to a 1 RM Squat Clean
WOD: 10 Minute AMRAP
- 10 Overhead Squats
- 10 KB Swings
- 200 M Sprint
7:30 PM Competitors’ WOD:
Warm up, with wall walks, etc.
5 minute to find 5RM Push Press (from ground)
Rest 5 minutes/clear
WOD: A Chipper
15 Thrusters (135/95)
30 Hang Cleans (135/95)
45 KB Swings (53, 35)
30 Hang Cleans (135/95)
15 Thrusters (135/95)
Rest 5/clear space
After Party: 5 Rounds
- Sprint 50 M
- 15 Hand Release Pushup
- 15 CTB Pullups
Tough morning. Good skill work on the squat clean. 3 rounds for the WOD, subbing in DUs for the run. 11 pull-ups.
205 squat clean pr
Failed at 215
WOD
4rounds + 20 rx
145# squat clean, PR
WOD: almost 4 rds, 64# OHS, 35# KB. I finished the 4th round at about 10 minutes, 10 seconds.
Set a brand new PR on squat cleans after several months of stagnation.
180#
WOD: 3 + 20, barely finished KB swings at time. 95/53