Daize

Couple days here...
Wednesday was a rest day for me, and Ladick and Daliege did Tuesday WOD...
30min WOD...

Thursday...
Every 2m x 6min (3 sets)
5 Muscle Cleans + 5 1-step Box Jumps
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Every 2min x 16min (8 sets):
Hang Clean + Clean (climbing)
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AMRAP in 10min:
50 D/U
15 TTB (or Pike Sit Ups)
25 KBS (55/35)

Johns ~ 95-100-105-110-115-120-125 / 3 + 90 singles
tb ~ 115-135-145-165-175-185-195-205 / 3 + 50 D/U

Friday...
Warm-Up
Glute Activation ~ 2 Sets:
30s Monster Walk Left
30s Monster Walk Right
30s Single-Leg Prone GHD Plank (Lft)
30s Single-Leg Prone GHD Plank (Rt)
10 Split Squat Jumps (Lft)
10 Split Squat Jumps (Rt)
60s Rest
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EVERY 8min for 24 min (3 Sets):
30/20 Cal Bike
20 Walking KB Lunges (55/35)
400m Run (3 Stair Laps)

Johns ~ 5:49 / 14:20 / 22:48 (
Daliege ~ 5:00 / 13:00 / 21:03
Ladick ~ 4:45 / 13:06 / 21:35
Wendt or Rickaby ~ 4:38 / 5:45 / 7:14
tb ~ 6:49 / 16:19 / (started at 17:00) 25:28
Bikes were 1:59 / 1:50 / 3:05