Open Prep 9

WOD:
BW Overhead Squat Max Rep- 185lbs- 7 reps, finger still in a splint (mallet finger from a b-ball game 18/11) and affected the lift, the right wrist was what gave out. first I did 95lbs for 15 then 135lbs for 15…all in all, good to know where you are at.
15 min. AMRAP
15 cal Row
15 Box Jump @24 inch
15 V-Ups

5 Rounds 11 cals.

Open Prep 8

WOD:
For Time-
100 Double Unders
5 Rounds:
10 KB Thrusters @2-16kg
10 KB Deadlifts @2-16kg
100 Double Unders

8:56

AMRAP 5 min.
Max KB Push Press@2-20kg
Every break 21 Burpees

28 PP, that broke me

Smolov Jr. 12

WOD:
10x3 Back Squat @140kg

Gymnaintenance

WOD:
6 Rounds for Quality:
20 sec. P-Bar L-Sit
5 Strict Pull-Ups (used strap on left hand bc of finger)
Wall Walk to Handstand balance

 

Smolov Jr. 11

WOD:
8x4 Back Squat @135kg
5x5 Overhead Press 50kg-55kg-60kg-65kg-70kg
Strict Ring Dip Ladder 8 min. +5
4x5 Hanging Straight Leg Raise (all the way up)

Smolov Jr. 10

WOD:
7x5 Back Squats @125kg

3-5 Freestanding Handstands in between sets.

Smolov Jr. 9

WOD:
Back Squat 6x6 @120kg

Tabata Mix-Up
8 Rounds max reps
20 sec- Run w/ Jump Rope
10 rest
20 sec. HSPU strict
10 rest

35 revolutions for all rounds and HSPU 9-7-5-4-4-4-3-2