DROMs.  Sitting box jumps.  3 x 5 push-ups.

Box Jumps:

[45 x 5, 75 x 3]

95 x 2 x 8

Accessory WOD:

21-15-9:

• power cleans @ 63lbs
• pull-ups, white band

Jogged to class. (avg pace 8:00).  1/2 tabata jumping jacks.  Hollow holds.  Shoulder taps.

Box Squat:

[45 x 5, 75 x 3, 95 x 2]

105 x 2, 115 x 2, 125 x 2, 135 x 2, 155 x 2]

Accessory work:

100 banded good mornings

2 x 15 Paloff press, each side.

Jogged to class.  Jogged 400m.  Jump rope practice.

Bradshaw:

10 rounds, for time, of:

• 3 hand-stand push-ups
• 6 deadlifts
• 12 pull-ups
• 24 double unders

Scaled hand-stand push-ups to be from a 24″ box.  Deadlift at 100lb.  Pull-ups using white band.  There was a 30 minute time cap.

Completed 8 rounds + 3 hspu + 6 deadlift

DROMs and line drills.

Deadlift:

[96 x 5, 135 x 3, 155 x 2]

175 x 1, 185, 185, 185

Accessory work:

100 hollow rocks (mostly in sets of 15)

Biked to class.  Stretching.  Jog around block.

Press:

[33 x 5, 45 x 3, 55 x 1]

65 x 1, 75 x 1, 80 x 1 (PR), 82, 82

Accessory work:

kipping pull-ups: 2 – 3 – 2 – 3 – 2 – 3 – 2 – 3 (20 total)

Stretching.

Squat:

[45 x 5, 95 x 5, 135 x 3, 155 x 1]

165 x 1, 175 x 1, 180, 180

Accessory work:

100 kettlebell swings @ 16kg (unbroken)