Within one hour, complete the following:
"Grace"- 30 power clean to overhead for time (M:135#/W:95#)
5k row for time
You can row first or do "Grace" first. Rest as long as needed between efforts, but to complete as RX'd, you must finish within one hour.

3:42 great form 19:55 row


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omplete the following for time: I am thinking we make make the
prescribed loads (135/95) which is pretty freaking heavy for this.

* 5 barbell strict press
* 1 rope climb (15')
* 10 push press
* 1 rope climb
* 15 push or split jerk
* 1 rope climb
* Bench press to failure
* 1 rope climb
* 15 push or split jerk
* 1 rope climb
* 10 push press
* 1 rope climb
* 5 strict press

1300. Had jared pushing me. Makes all the difference.

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Complete as many rounds as possible in ten minutes of:

* 3 power snatch (M:95#/W:65#)
* 4 power clean to overhead (M:135#/W:95#)
* 5 kettlebell swings (M:53#/W:35#)

8 rds. No back injury tho I thought I did it in when I was rocking on the inversion boots. May be time for another MRI soon. I can def tell where the disc is nowadays.


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Rx'd"
• In 2.5 minutes, run 200m and with remaining time complete as many ring pull-ups as possible
• Rest 2 minutes
• In 2.5 minutes, run 200m and with remaining time complete as many clapping push-ups as possible
• Rest 2 minutes
• In 2.5 minutes, run 200m and with remaining time complete as many Abmat sit-ups as possible
• Rest two minutes
• Repeat entire sequence

25-26-48=99 round 1
18-32-44=94 rd 2

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Complete five rounds for time of:
• Row 250m
• 30#/20# dumbbell bear crawl (to box)
• 10 box jumps with 30#/20# dumbbell
• 30#/20# dumbbell bear crawl (to rower)

I used a 25lb DB cause of shortage

18:54


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Perform as many reps of Fran as possible in 3 minutes
Rest 3 minutes
Perform as many reps of Isabel as possible in 3 minutes
Rest 3 minutes
Perform as many reps of Grace as possible in 3 minutes
Rest 3 minutes
Perform as many 15' rope climbs as possible in 3 minutes
"Fran"- 21/15/9 reps for time of thrusters (M:95#/W:65#) and pull-ups

"Isabel"- 30 power snatch for time (M:135#/W:95#)

"Grace"- 30 power clean to overhead for time (M:135#/W:95#)

Perform "Fran" as normal until the 3 minute time expires. The goal of the entire workout is to get as many reps as possible in the 12 minutes of work.

59-12-21-4

96

Went easy on the snatches which hurt me for time. But I'm walking.

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Overhead Squat 5x3 (10min)
**"5x3" is five sets all done at the same weight. You are trying to go as heavy as possible for five sets, but it is important that you get all three reps of every set, so don't go so heavy that you miss reps.

WOD:
"Rx'd"

Complete five rounds for time of:

15 kettlebell swings (M:70#/W:53#)
6 broad jumps (6')

155lb pathetic OHS. Where did all my ability to OHS go?

6:14 shoulda gone unbroken and I didn't.



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Power Clean- 2 reps every minute for 8 minutes as heavy as you can go. Choose a weight you can stick with the entire time without having to taking plates off! If you have to take plates off you owe 2 pull ups per pound ;)

195. Lost it a few times but completed.

"Rx'd" & "Sx'd"

One cycle is....

Complete the following for time:

Row 250m
25 burpees
Row 250m
Rest two minutes and repeat for a total of four cycles.

22:48

3:48-4:23-4:14-4:23


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