The Lark

Garage Games Workout

Warmup: 400 m run, Power snatches @ 45#, 95#, 135#

WOD 1: 3 RFT
16 Power cleans 155#
600m run

Time: 14:28

WOD 2: Wrestling Practice

Front Squat

Warmup: DU's, prayer stretch, light front squats

WOD: Front Squat

135x5
165x5
185x5
185x5
185x5
185x8

Most reps gotten at 185 so far, tried keeping chest vertical more...felt good

WOD 2: Wrestling Practice

Doggin on fools...as usual

Fight gone bad

Warmup: wod movements

WOD: fight gone bad

1 min each station with 1 min rest in between rounds

Wall balls
Row for cals
Sdhp 75#
box jumps 20"
push press 75#

Time: 288 reps

Snatch Balance

Warmup: Burgener Warmup, figure 8's and dislocates, lighter snatch balances

WOD 1: Snatch Balance
95x1
115x1
135xf
135x1*
135xf
135x1*

*New PR.  Weight felt good overhead, felt fine getting to depth.  Caught first one at 135 a little high and bar traveled forward and lost it.  Second attempt much better.

Practiced double unders for 10 mins

WOD 2: Wrestling practice

Doggin on fools

Grace Practice run Sat

Warmup: Shoulder and hip mobility, Clean and jerks w/ bar, then 95#, then few reps at 145#

WOD 1: Grace
30 Clean and Jerks for time

Time: 5:53*

*pr because never done it before

DID ON SUNDAY WITH BP, JORDAN, AND TROY AND GOT 3:58*

Much better time second time around.

Thursday

Warmup: Light bench, no stretching

WOD 1: Bench

185x4
165x5
165x5
165x6
165x6

WOD 2: Wrestling practice

Doggin on fools

Gymken

WOD 1: Killer couplet 1 rope climb 20 burpees 2 rope climbs 15 burpees 3 rope climbs 10 burpees 4 rope climbs 5 burpees Time: 4:59 WOD 2: 3 RFT 10 pbar pop up dips 30 count handstand hold 15 air squats Time 7:06 Shoulders were smoked on dips, need to work on low back and core strength more...