AD 5mins
Roll 5 mins 
(TKE x20 eLeg/Rev Hyper x10) x2
Roadkill to Scorpion rolls x5
Single Leg Dog 60' per side
5 weighted pass thrus @5#
10 strict MuSn @5# 
5 rev grip w pass thrus @5#
SC: 00:23.30

Segmented snatch dl 3-3-3:rest 3:00
135wu 185, 225, 275 too heavy - stupid...

SC: 0:44.00

Hang snatch build to 80% then emom x5min
wu at 95, 115, 135
x5 emom at 145 
Did Hang Power Snatch knee not taking the flexion today

SC 1:04.00

2rds
10-8-6-4-2 Strict pull ups
5-4-3-2-1 Strict HSPU
10:15 
first 10 pull-ups unbroken all other sets except 2s fractured
All HSPU smooth and unbroken

SC: 1:23.00

6min amrap

4 Burpees box jump 20”
4 hspu kipping
4 alt db snatches 70#

4 rounds as RX'd 

HR for both wods: https://flow.polar.com/training/analysis/315838128

SC: 1:35.00

TKEs and Single dog seemed to help my right knee the most today.

Row 10min --last 10sec each minute row @90%
+
Yoga Push up x 10
Lunge forward + reach+ rotate x 10 ea side
MT climbers x 20
Supermans x 20
Tick Tock x 20 ( supine, hands and glutes, lift legs 3inch of ground and move side to side)
Roll backs x10
+
SA KB Windmill Rotations 5ea side (wt at bottom)
+
DBL KB clean and press (light) x 10-12
+
Side Plank rotations x 8-10 side
+
Table inside and out x 10
+
specific move for training...

Foam Roll 3-5min 
+
Abike 1min @ 50%
abike 30sec x 80%
x 3
+
Lying Supine Single Leg Dynamic Kick x 10 ea
Prone Lying Single leg Dynamic Kick x 10 ea
Scorpions x 20
Yoga Push up x 10
Donkey Kicks x 10 ea leg
Supine Windmill kicks x 20
Roll backs x 6-10
+
Half clam shell 10ea side x 2:rest as needed
Sorenson Hold 30sec x 4: rest 90sec 
SA OH KB Squat 3-4/amr x 3:

<iframe src="https://player.vimeo.com/video/145041700" width="356" height="200" frameborder="0" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe>

"Miss Bev"

40 Handstand Push-ups
40 Deadlift 155/135 pounds
40 Push-ups
40 Kettlebell/Dumbbell swings, 55 pounds
40 DB Push presses, 35/25 pounds
Row 1000m
40 Sit-ups
40 Back Extensions

Post time to comments.

Compare to Thursday, October 24, 2013.

WoD HR

Recovery HR

10/18/2015

off

10/17/2015

2-3 hour hike or bike --zone 1--outside.