5 rounds of:
10 wall balls @ 10lbs 9'
10 lateral hops over med ball
10 pushups on med ball
30 sec rest between rounds
6:27

Hellyer warmup

5 rounds of:
20 lateral hops
10 pushups
10 pullups
30 sec rest between rounds
6:20

Shoulder PT
Foam roll

7 min AMRAP:
50 double unders
20 deadlifts @ 95
(3+61)

2 min rest

7 min AMRAP:
30m sled push @ 90 lbs
30 kb swings @ 16kg
(3+0)

2 min rest

7 min AMRAP:
50 lateral bar hops
20 bar overhead alternating lunges @ 55
(2+50)

2 min rest

7 min AMRAP:
15 DB thrusters @ 25 lbs
15 pullups
(2+9)

Competed in my 3rd Trodo Games!!

WOD #1:
Team of 4, collectively complete 2 rounds of:
80 pushups while rest of team is in a plank
2 people 40 kb swings @ 16kg/24kg
Lateral hops over 12" hurdle while kb swinging
(Switch exercises)
2 people 40 kb swings @ 16kg/24kg
Lateral hops over 12" hurdle while kb swinging

I probably did 20 total pushups of our 160, 20x2 KB swings, and our team collectively did 35 sets of 10 lateral hops -- I think I probably did 10 of those sets? I wasn't really counting.


WOD #2:
In partners, 2 minutes work / 2 minutes rest:
- shoulder to overhead @ 65 lbs, reps don't count unless partner is holding barbell
- pullups, reps don't count unless partner is hanging on bar
- front rack lunges @ 65 lbs, reps don't count unless partner is holding barbell
- shoulder to overhead @ 65 lbs, reps don't count unless partner is holding barbell

I probably did 25-20-30-30 reps? Again, didn't count.

WOD #3:
Build to 1rm power clean + hang squat clean complex
135-145(f)-145-150(f)
PRd my hang squat clean!!

We ended up in 10th place overall -- not bad!

Double WOD day!

For time:
2km Row
50 Burpee
100 Lateral jump (over 45 lb plate)
Complete these tasks in any order, including breaking up the row and the reps as you like.
19:22


Second WOD (like 3 hours later, and 2 brunches later):
Complete as many rounds as possible in 10 minutes of:
5 Power Clean (110 lbs)
10 Pullups
91 total reps