WOD

“Shark Complex”
5 rounds for load of:
3 Power Snatches
6 OH Squats
9 Power Cleans
12 Front Squats
15 Deadlifts

*25 min to complete all 5 rounds, rest as needed between sets
*score = weight on bar
*round ends when the bar rests on the ground (a la the “Bear Complex”)
*named after Mason’s favorite animal

I used 45#. Did two rounds at the prescribed rep scheme (subbing back squats for OHSes due to wrist issues). Then did two rounds at 2, 4, 6, 8, 10 reps and doing hang power snatches and hang power cleans instead of full ones. :)

WOD

4 rounds for time of:
10 Push Press @ 95/65# (I did 55# - doubting that I'd make it the whole WOD at 55, but making it!!)
15 Pistol Squats (alternating) (I used green band)
Run 200m
14:51
Then I did 50 26# KB swings for the 10,000 KB swing challenge. Russian-style.

WOD

A) Weighted Ring Dips 4×3
10 min to a 3RM

I did mine on my heels.

B) 5 rounds for time of:
5 Front Squats @ 185/125#
10 Pullups

70# front squats and 7 pullups (1-blue and 1-red band) per round

6:00 flat

WOD

AMRAP in 3m of:
6 Hang Power Snatches @ 95/65#
9 Pushups
12 Jumping Squats

*rest 90s between rounds

Round 1: 1 plus 24 / Round 2: 2 rounds / Round 3: 2 rounds plus 2 /Round 4: 2 rounds plus 1

45# snatches / pushups on 30 inch box

WOD

15-12-9-6-3 reps for time of:
Clean & Jerks @ 135/95#
Handstand Pushups
55# C&J
HSPU on 20 inch box
15:17

WOD

7 rounds for time of:
10 Burpees
10 Front Squats @ 135/95#
Run 200m
55# front squats / only did 6 rounds / finished in 22:24

WOD

A) Split Jerk
5-3-2-2-1-1-1-1
25 min to a 1RM

45-55-65-70-75-80-85-90 (UGLY AT 90! Had to press it up. Need to focus on quickly getting low under the bar.)

B) Weighted Pullups 5×2
12 min to a 2RM

I did negatives. On my way to unassisted pullups again, hopefully.