M1

3x
10 GHD Hip ext @15kg
6 Thick bar pull-ups

A16

3x6 push-ups (feet on sliders - focus on hollow body pos)
3x10 GHD hip ext @15kg
2x12 Thick bar bench press @60kg (weight under bar on straps)
2x8 DB bench @26kg

A15

Gym challenge...

Row 2km for TIME:

6.55

A14

3x10 GHD hip ext @15kg

3x
10 box squat @60-70-80kg
8 single leg stance KB rows @16kg

3x
6 strict pull-ups
5 bottoms-up KB press @18-12-16kg
30 sec handstand hold (wall)

A13

ELDOA method and myofascial stretching SIJ and Hip class.

Got sore from this in a cool way that I haven't felt before...

A12

3x10 GHD Hip ext @pvc

A11

3x10 GHD Hip ext @pvc
3x12 Supine grip seated row @45kg

A10

3x10 GHD Hip ext @pvc
3x12 Bench press @52kg (weight hanging under bar)

A9

Train with client - Keith

TABATA Ski erg
8 x 83m

2x6 SL deadlifts @32kg
12 walking lunges

Back squat 
8@40kg, 8@60kg
Drop set: 20@80kg, 20@60kg

1x20 RDL @20kg

3x8 Single arm db bench press @20-26-30kg

Then:
PRACTICE: Handstands, m-ups, skin the cat, front lever

A8 - ROMWOD8

ROMWOD: Joan of Arc

A7 - ROMWOD7

Train the Trainer - Judy

5 min cross-trainer
2x12 Upright row @20kg
3x10 Bench press @40-50-60kg
3x12 Lat pulldown @47kg
3x12 Rear delt raises @2-7kg

3 rounds for TIME:
10 Burpees
20 KB swings @24kg
30cal Ski erg (2.02 each rd)
Rest until Judy finishes to start next rd together (1.30ish)
17.30 

Later:

ROMWOD: Dragon Squared

A6 - ROMWOD6

ROMWOD: Just Right

A5 - 17.5 - ROMWOD5

CrossFit Games Open Workout 17.5

WOD:
10 rounds for TIME:
9 thrusters @95 lb.
35 double-unders

15.01 

1st round = Just under a minute unbroken
All thrusters unbroken, max 1 break each du round (3-4 unbroken)
Amazing how some people did this in 8 min!  

ROMWOD:  Fall in

A4 - ROMWOD4

Functional Fitness for Surfing Class (Brazilian teacher)

Wrist, shoulder, hip mobility drills
3 flows with lunge, squat, twist and animal movements

2 rounds of:
1 min TRX row
1 min Bench dips
1 min Ladder agility drill
1 min Prone incline explosive pull-up with grip switch each rep (Total Gym machine)
1 min Lunge to sgl arm db press @7kg (front foot on bosu)
1 min V-ups

Later:

ROMWOD: Apollo

A3 - 17.4

CrossFit Games Open Workout 17.4

WOD:
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

179 reps

A2

GTG x3
20 KB swings @16kg
10 Goblet squats @16kg

GTG x2
5 Deadlift @60kg
6 Bottoms-up KB press @16kg
12 Deadlift @100kg
5 Strict HSPU

Plus Shoulder stability circuit
KB armbar (plus eyes closed and screwdriver variations)
KB 3 month PNF pattern (plus eyes closed and screwdriver variations)
Push-up+ w/ single arm med ball rollout x10 each arm
Bear crawl fwd and back 10 steps

A1

GTG x3
8 Deadlifts @100kg
5 Strict HSPU