Ben's WOD 2/24 & 2/25

2/24

Strength:

4 rounds, 20 seconds work per station

Ring Rows
Knees to Elbows
Push-ups
Squats

WOD:

EMOM 10 minutes

2 Med Ball Cleans
1 Thruster 95#
2 Push Press 95#

3 Med Ball Cleans
2 Thrusters
3 Push Press

...etc until failure then begin working down until 10 min time cap

score: 4 rounds before failure (5, 4, 5)

2/25

Open Gym

Skill:

Muscle up practice for 20 minutes. I worked on the technique of each part of the progression but couldn't quite get one today.

Also worked on deadlifts for about 20 minutes. Again, only used 135# but my form is MUCH better.

3 x 10 Wall Balls 20#
3 x 10 Med Ball Cleans 20#

Strength:

5 - 3 - 1(+) Front Squat

145 - 165 - 185 (did 3 at 185)

WOD:

5 rounds for time of:

200m run
9 pullups
15 pushups
21 walking lunges

time: 11:28