TN WOD

21-15-9
Pull Ups--Atomic Push Up--Resistance Band Squats

100 Resistance band punches
40 Front Kicks
50 lawn mowers

Met some kid at park that is leaving for military. Introduced him to a Crossfit WOD

TN

Yin Yoga

TN WODs

Yesterday
30 min Ultra Timer Intrevels with 3 Bas rounds

Today
AMRAP in 20
TRX Suspension
6 push ups
10 Knees to chest-Left-Right
15 Steep angle rows

Finisher
25 each leg Suspension Lunges

Snatch Test

Yesterday did about 15 min of band work

Friday
16kg Snatch Test
100 snatches in <5min

Time 4:25

Still don't have great technique--lacking some hip drive on the up swing and I feel that the drop is not close enough to body. Happy with time.

WtcF Wed

Irv and I
Two Rounds of....

30s Work 30s Hold
Pull Ups/Hold high
Front Squat 45#/Hold down
Push Up/Hold halfway down

15s Work 45s Hold
Left KB Press/Hold high
Left KB Press/Hold rack
Sit Up/ Hold V
Right KB Press/Hold high
Right KB Press/Hold rack
Sit Up/ Hold V

Later in day
Worked up to 5 reps of 185 bench press

PM

Program Minimum

12 min
30s work 30s rest
20kg swings

10 min TGU

9 each arm presses

Yoga

600

5 rounds of 20 reps Each

Pull Ups
Sit Ups
Push Ups
Squats
Bar Dips
TRX knee to chest.