Open Prep
A.
Every 2min for 16min:
Snatch Lift-off + Snatch
*For snatch lift-off pull to just above the knee and hold for 2sec, return to ground, then pull snatch. Build to a heavy complex
B.
Strict Press
4×8 [8]
-superset with-
Strict Muscle Ups
4xME
*If not able to complete strict MUs, sub with strict ring pull-ups + strict ring dips
C.
Bent over barbell row
3×8 [8]
*Go up 5-10lbs compared to all sets last week-superset with-
Strict Tempo Push-ups
3xME
*3sec negative, explode to the top on push-ups
D.
4 Rounds of:
15 RKBS (70, 53)
15 GHD Sit-ups
50 ft. HS Walk
A. worked to 190
B. 135 & 2 each round
C. 145 & 18
D. 9:15 fun wod
A) 80#
B) 55# PR. 2-3 reps rings
C) 65# rows skip push-ups
D) 15:29. Head pounder
A worked to 135 getting better at full snatch
B 135. 2 2 2 2
C 145. 20 20 20
D 12:30 not good at handstand walks
Stayed off the barbell today guys. my thumbs are so bruised they need a break from hook grip.
Did 100 GHD situps for time (9:38).. i noticed everyone is rocking 6 pack abs at 4b so i gotta get rid of my GOMAD gut.
Then 20 min emom odd= 10 T2B, Even= 10 strict tempo pushups.
gonna hit some strict press after I eat.