I hate war as only a soldier who has lived it can.

Evening WOD

BB Gymnastics

1) Power Snatch: 5X1 @ 70% — rest 75 sec. 100#
2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec. 125#
3) Clean Pull: 3X2 @ 90% — rest 60 sec. 150#

Overall my form felt good. Have to remember to setup right everytime.

Conditioning

For total time:

“Elizabeth”

21-15-9 of:

Squat Cleans 135/95#
Ring Dips

*Rest 2 minutes.

Substituted this for dip station. Shoulder was not feeling up for the balancing on the rings but the dip station was challenging enough.

12 Rope Climbs 15′
50 GHD Situps
Row 1K
Done but didn't keep track of time. Need to learn to climb the rope with the left leg actually pushing onto the rope.

Nobody can do everything, but everyone can do something.

Evening WOD

BB Gymnastics

1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec.

   changed 1RM of CNJ to 160 so 75%-85%(120#-135#)

   120 13- 135 135 135

2a) 4X3 Clean Pulls – heavy, rest 60 sec.

2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec.

    165/155

    165/155

    165/160

    175/165

    noticed that all the pulls drills online use a weight that is

    way heavier than 1RM. Will have to try 120% of 1RM next time.
   

Conditioning

For time:

100 UB Double-Unders
30 Burpees
15 GHD Situps
75 UB Double-Unders
30 Burpees
15 GHD Situps
50 UB Double-Unders
30 Burpees
15 GHD Situps

12:58. Tried 4 times to get UB DU but didn't get them all. On the  5th try, I just counted up to the required rep.

Strength

1a) 3X10 Weighted GH Raise – heavy, rest 45 sec.
1b) 3X15 Reverse Hypers – medium, rest 45 sec.

GH raise, did 3 sets but didn't get to 10 reps. Did this without weight and my hamstrings were cramping up.