1 RM C&J

245



“Jack”
As many rounds as possible in 20 minutes of:
10 Push Press (115/85)
10 Kettlebell Swings (1.5/1)
10 Box Jumps (24/20)

Uses a 2 pood to stay consistent with the past

8 rds

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Strength:
2 Snatch Deadlift to Knee + 1 Snatch Pull: Work up to a 3 rm


Two rounds for time of:
40 Wall Ball Shots (20/14)
30 Kettlebell Swings (1.5/1)
20 Burpees

205 snatch

11:55 WOD Rx'd

I did the first round of wall balls unbroken first time in a long time because I hate wall balls


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Bench press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

WOD:
1000m Row
50 Alternating Kettlebell Snatch (53/35)
750m Row
35 Alternating Kettlebell Snatch (53/35)
500m Row
20 Alternating Kettlebell Snatch (53/35)

245 bench

19:24 Rx'd

Still getting over The sickness I've dealt with for two weeks it's been pretty brutal but I think I'm better a lot better today


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Complete 4 rounds for time of:
5 Muscle-ups
10 Hang Squat Snatch (135/95)
15 Box Jumps (30/24)

21:36

Subbed HPS for HSS.


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Strength:
Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

WOD:
Complete 15-12-9 reps for time of:
Clean and Jerk (155/105)
Chest to Bar Pull-ups

275 BS

11:36 Rx'd

First day back after a terrible 10 day sickness. I felt that.


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When you realize you can't stand the person you were dating and married anyway cause you knocked her up...

She got so messed up tonite on booze and weed she dropped Py when Py cried out. I yelled at her and made her sleep on the couch here at her parents. I think we need to go home tomorrow.


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I wonder if my wife will ever realize I never pay attention to her talking especially when she's drunk off her ass.


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Strength:
Squat clean Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

WOD:
Complete 5 rounds for time:
50 ft Barbell Overhead Lunge (45/35)
21 Burpees

205 SC failed on 3rd attempt at 225

13:52 Rx'd for the WOD. TX trip for thanksgiving today with my kiddies.

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Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
*This is the first week of phase 3.

WOD: 
Complete 3 rounds for time:
30 Snatch (75/55)
20 GHD Sit-ups
10 Strict Handstand Push-ups

275 for 3 RM

13:54 Rx'd

Still resting too much between rounds. 

370 lb dead lift (DL) 1 RM

PR with my buddy Brian who also PR'd at 315


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"Whitten”
5 Rounds:
22 Kettlebell Swings (70/53)
22 Box Jumps (24/20)
400m Run
22 Burpees
22 Wall Ball Shots (20/14)

Time capped at 45" on the RD 5 run. Tough WOD.


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5 rounds – Every 4 minutes, complete:
10 Hang Squat Clean (135/95)
100m Sprint
*Each round, increase the weight on the cleans, but decrease the reps by 2.

135-185-205-225-245 fail

Since 245 is my one rep max PC I consider this a success through failure. I managed to receive the bar in a HSC just couldn't stand up. That's progress.


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Split jerk 1 RM 245


10 Min AMRAP:
Ascending by 2’s:
Overhead Squat (95/63)
Box Jumps (24/20)

14 plus 3 box jumps on RD 16. Coulda gone harder. I'm recovering from a neck strain.

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Bench press: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

WOD:
Complete 12-9-6 reps of:
Front squat (225/155)
Muscle up
*Front squats must be taken from the floor.


225 for 3 sets of 5

9:42 on the WOD. Rxd.

Took the last 3 days off cause I strained my neck and am taking muscle relaxers. Probably didn't help my time.


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100 OHS for time 95lbs

Any break is 5 box jumps 30"

8:36


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Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:
Squat clean + thruster (135/95)
Burpee over barbell
Toes to bar

29:59 Rxd

No clusters. Full SC then full thruster every time.


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Strength:
Barbell Bent Over Rows: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

WOD:
4 rounds: Every 4 minutes, complete:
400m Sprint
Max reps unbroken strict HSPU
Max reps unbroken kipping HSPU
*After you come in from the run get immediately into your strict HSPU. Once you fail at strict, move directly into the kipping HSPU, without coming off the wall. Also, there is plenty of time between rounds for recovery. Make the 400m a sprint, not a jog.

20/11/13/12

56

Only 2 were kipped

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Strength:
Power Jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM
Week 2. Establish all new 5 RMs but use last week as a guideline.

WOD:
“Kutschback”
Complete 7 rounds for time of:
11 Back Squat (185/125)
10 Jerk (135/95)

15:59 Rx'd


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Strength:
Barbell bent over rows: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

185

“Option B”
For time:
400m Run
Fran (75/55)
400m Run
Fran (75/55)
400m Run

23:57 I'm not happy with my time on this.


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Strength:
Snatch from the knee
Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.

WOD:
For time:
100 Burpee Box Jumps (24/20)
*starting at min 1, 3 Push Press 155/115 EMOM

135 hang snatch. It was really a snatch practice.

Capped the WOD at 20"

67 burpees. Need to add that to the list of things to work on. I was getting 1-3 burpees per minute at the end.

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Strength:
Power Jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

WOD: 
Complete the following for time:
100 Double Unders
75 Russian Kettlebell Swings (70/53)
50 Front Squat (135/93) *from the ground
25 Toes to Bar

12:21 Rx'd

I could have gone harder but it was still a good time. 

Even only 20! To 2

20,18, 16...

Every 2"

KB snatch alt 70lb
3 wall walks

Dnf ww RDS 14, 12

Ouch


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Strength:
Deadlift - Work up to a heavy single in 10 reps or less.

WOD:
Complete 3 rounds for time of:
Row 40 Calories
11 Thrusters (155/105)
9 Muscle-ups or 18 Chin-ups & 18 Dips

19:20. Subbed a 500+ run for rowing due to lack of rowers. 

5x3 bench 225

100 DU's
10 HPS
80 DU's
8 HPS
60 DU's
6 HPS
40 DU's
4 HPS
20 DU's
2 HPS

13:20 at 135

DU's were terrible and HPS technique was the biggest benefit.


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5!
Split jerk P.R. 245 twice
5!
PC power clean 245 once


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Pause FS 3 seconds 1 RM

255

10 RFT
45 DU's
15 WB 20lb
10 GHD sit ups

8 rds then hit 25" time cap


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5x5 back squat at 75%-245

Discovered how to practice handstand holds without a wall by using the new squat rack we installed. You won't need an assistant.


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75 squat snatches

19:38

Worst lift. Started at 135 then 115 after getting 1 then 95 after 33

19:38

Good practice. Worked on not dropping and form over ego


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10 rm BS 225 then .95 and .90

5 rds

3" AMRAP

3 MU
6 OHS 95
9 burpees
1 min rest

2/1+/1+/1+/1+

Focused on technique. OHS stability and MU openhanded


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10 RM press 140 then 95% and 90%

2 RFT

21 HSPU
14 BS 185

8:06

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5 rm HPS

135

4 min per round with 1 min rest between rounds

1000m row
Max squat clean 185
750m row
Max SC
500m row
Max SC
250m row
Max SC

22 reps


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3-6-9-12

Bar MU
OHS at body weight

Used 165 instead of 195. I tried 195 for the first 3 then failed after that too much.

20:29

Oh I'm married for 4 years and one day now to Holly. I can't say I've been the best husband or made the right choice in the beginning but I'm glad I did and she's a good mother to my beautiful children. I love all 3 very much. I'm better cause of her.


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100 KB thrusters 55lbs
-every time you drop kbs 5 burpees

21:27

I tried to do these 10 emom but thrusters are my weakness so I broke at 27


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10 rm press 135 then 95 & 90%

5 RFT

5 DL 275
200m run

2 min rest

13:31

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3 RFT


5 clusters 135
10 c2b
5 thrusters
10 pull ups
200m run


15:27

I've never had to rest as much as that.


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Find 10 rm BS then 95 and 90 percent

205

3" AMRAP with 1" rest

5 BJ 24"
5 mu

3"/1"

5 BJ 30"
5 hspu strict

3"/1"

5 BJ 30"
1 leg less rope climb

3+2/4+3/3+3

Leg less rope climbs are no joke when you're tired




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Worst beer ever

Boulevard Funky Pumpkin Spiced Sour Ale.

Has surpassed Flying Dog In Heat Wheat.

I'm putting this out there for my son and anyone else that thinks this is a good idea. It's not!!!


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Workout of the Day
A.
Every 4 minutes, for 20 minutes (5 sets) of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps
Note weight used and reps achieved.

135-185-205-205-205

9-10-8-8-9

Failed once for every set of 205 at some point. Focused on proper technique and lowering the bar correctly but I still need work.


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HS hold:
-Rocket legs up then tighten ass and legs like hell

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High hang clean practice

5 RFT

200m run
10 thrusters 155lb

15:56

Had to break up thrusters on rds 2-5. I underestimated this one.

One More Rep. That's the ticket. Do one more rep when you're about to quit.


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BS 65-70-75-75 %

75 cal row
50 box jump over 30"
25 deficit HSPU 4"
Run 800m

16:26

I coulda pushed the HSPU and BJ a lil harder.



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Run 800m with a 20lb ball
10 RFT

15 wall balls 20lb
5 strict pull ups with wall ball

Run 800m with wall ball

31:49


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27-21-15-9

Row for calories
PC 135

12:21

Probably the worst form on the PC that I could possibly have but someone threw their time of 13:12 in my face so I crushed it.


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5! BS max was 315

AMRAP

30 snatch 95
2 min max cal row
20 hang squat snatch 135
2 min max cal row
10 squat snatch 185
Max cal row

50 snatches total/55 cal row

Struggled with the hang squat snatch a lot. Made it to row 2

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Squat clean 235

500m row
21 KB FS (2 KB at 53lb)
21 ring dips
500m row
15 KB FS
15 ring dips
500m row
9 KB FS
9 ring dips

13:56

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BS 5! P.R. 330 and strong


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Snatch push press practice

3 RFT

30 Cal row
6 walk walks
10 OHS 135

15:06

New tip on push press: engage hamstrings instead of quads. Drive on heels more than toes. Take time goin down. Slow it down then explode up hard. Drive knees outward more than down when doing this.


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DL 5! Still at a 350lb max. I tried for 370 and it was like my back told me to wait. I still need to develop my hamstrings anyway.

20 min AMRAP wearing a 30lb vest

Strict pull ups
Strict dips

56/56

Vest is a game changer

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FS practice

SQT

3 RFT
10 ground to overhead 95lb
200m shuttle run (50m at a time)

4:30 Rx'd

Holly did 4:31 so I barely kept up. I could have went harder as I wasn't badly out of breathe.




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Prison lift SP at 155. Failed at 5 but I was rushed. I think this needs to allow for more than one set. IE starting over

AMRAP 5" with a 30lb wt vest
Strict pull ups
Strict dips

15
15

Needs to be longer maybe 10"


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BS 5! The usual

Elizabeth

21-15-9

Squat Clean 135lbs
Ring dips

9:45 P.R.

Dips were kipping


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"Holleyman"

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

34:33 Rx'd

R.I.P. Brother.



U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

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Snatch practice


100 OHS 95lb

10 TTB after every drop

10:26

3 sets of TTB

Dropped after 33, 62, 80

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Press 5! Finish at 185

Forgot to post yesterday

5 RFT
16 walking lunge steps with 155
10 hspu

500m run with 60lbs


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Press 5!

"DT"

5 RFT

155lb

12 DL
9 HPC
6 PJ

14:38 Rx'd and a P.R.


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10 RDS

2 min each rd

3 MU
5 PC 185
7 burpees

After rd 3 my vasectomy surgery hurt so I dialed it back and didn't finish the burpees in any rd.




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5! Back squat

310 was the max I could go up to at home for a 1 RM. 315 is my current 1 RM

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Squat C&J practice

5 RFT

200m run
10 KBS 53lb
200m run
10 push ups

13:22


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AMRAP 20"

Strict pull ups
Strict dips

90/81




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FS practice

Emom

7 thrusters 75lb
7 pull ups
7 burpees

4 rds then rested 2 min and finished the same as a 13" AMRAP

5 rds plus 2 pull ups on the AMRAP

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BS 5!

P.R. at 315

3 RFT

10 BS 225
Run 400m

9:20

Rxd

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AMRAP 20

Strict pull ups
Strict dips

80

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120 strict pull ups
120 strict dips

Approx 35". My stopwatch reset during the WOD. Post vasectomy. Still recovering


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Happy Coast Guard Day! Semper Paratus! I'm resting this week due to surgery but Happy Birthday to the mighty mighty USCG.


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Bs 8-8-8-8

65, 70, 75, 80% of 305

20 min AMRAP

25 kbs 55lb
25 WB 30lb

4 rds plus 2 WB

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Press 5! 1 rm still 195

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DL 5! P.R. 350

Baseline 4:04. Not a P.R. previous was 4:01

Rest 5 min

15 WB 20lb
10 k2E
5 ring dips

9:00.

Pathetic.


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10 C&J 225
Rest 1 min
15 C&J 185
Rest 1 min
20 C&J 135
Rest 1 min
Max C&J 95

35:00 and 8 C&J at 95

225 is like hitting a brick wall right now and it's ¡muy calor!


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1 RM Cluster 225

5 RFT

20 burpees
10 BS 225

22:17

Hace un calor cabrone!


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FS 5-5-5-5

15" AMRAP

100m farmers carry-2x2 pood KB
15 ring dips

5 rds plus 25m

Ring dips were kipped


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BS practice

"Hall"

5 rounds for time of:
225-lb. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 1.5 pood, 10 each arm
Rest 2 minutes

19:47




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FS practice

AMRAP 20

400m run
10 HSPU
10 WB 30lb

5 rds in the heat

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Increase weight

1 PS + 1 OHS

155

5 rds

3 min ea rd

50 DUs
15 PP 55lb KBS



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Back Squat 5!

305 lb 1 RM
P.R.

Strict Nicole

20 min AMRAP

400m
Max pull ups

7-8-6-?

4 rds was all I could do in this heat some things are stupid. Max effort in over 100 degrees is one of them.


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PJ 5!

235 P.R.

1 RM Clean

235

Diane

21-15-9

225 DL
HSPU

9:38

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8" EMOM 3qm

PS 115

3 RFT
10 DL 185
20 WB 20lb
400m row

11:17


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Run around the neighborhood
21 KBs
21 goblet squats
Run halfway around the neighborhood
15 KBs
15 gob squats
Run 1/4 neighborhood
9 KBs
9 gobs

1.67 pood

24:29


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PC P. R. @ 235

Thruster P.R. @ 225




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L

R

Wjhbhb j guy- Pojsted using Bnewymijhoskskeqwn
Mqaqm


Love,

Py

1 years old and playing with my phone.

Bench press 5!

New PR 275. Probably could have done more

Team WOD

2 person






21:40 option A

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Push press 5!

235 PR

10!

DL 275
TTB

Forgot my hand protectors so that added a min or so

14:59

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12-9-6

DL 315
Bar MU

29:18

Took lots of time so I didn't have to scale


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5-3-3-2-1 BS

Ended at 275 which was easy and my previous 1 RM

10-8-6-4-2

DL 275
Ring Dips

100m sprint after each rd

7:04 RX'd

I shoulda checked my ego and did lower weight on DL




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10-8-6-4-2

2 pd kb snatch
Hand release burpees

14:19 RX'd

3-3-3-3-3 bench press

185-210-225-240-255


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Wendler BS

Nasty Girls v. 2

3 RFT

50 alt pistols
7 MU
10 HPC 175

20:29 RX'd

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BS 5-5-5-5-5 to 85%

3 RFT at 135lb

15 DL
10 bar o burpees
10 C&J
10 BB
5 PS
10 BB

19:42


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50 KB snatch 70lb
5 rope climb
40 KB snatch
4 rope climb
30 KB snatch
3 rope climb
20 KB snatch
2 rope climb
10 KB snatch
1 rope climb

Alternating snatches from the ground

33:49


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10" EMOM

Hpc plus HSC
205 but several fails

40-30-20-10

Wall balls 30lb
10 TTB between rds
8:52




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Deload week BS

2 RFT
40 unbroken DUs
20 box jump overs 24"
10 bar MU

9:55


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Murph
-scaled no pull up bar and no wt vest. Run distance estimated too I'm in TX

.75 mile run
200 push ups
300 squats
.75 mile run

33:15


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100 burpees

EMOM 3 c&j 185

Scaled to 135 after rd 5

24:57

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BS 5! 275 1 rm

5 burpee MU
100m sprint
5 FS 225 from the ground
100m sprint

I cleaned the bar from the ground but one FS short of the WOD. Failed one

16:33 RX'd

I'm happy I cleaned 225 that many times

275 was my previous 1 rm BS and it felt fairly easy today I didn't try for a PR due to the WOD.



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Push press 3-3-3-3-3 up to 90%

40 sit ups
30 HSPU
20 PC at 205
10 burpee box jumps

17:00



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BS 3-3-3-3-3 to .9

20 min AMRAP

10 MU
20 PS 135
30 cal row

2 rds 10 MU 5 PS

More rds and reps than anyone but my real competition is under the Wx.

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Core work for wm up

5! PC

Pr 225 I'm pretty happy with that. The shrug seems to be the solution

10!
TTR
Hspu on parallettes

19:00

Last 4-3-2-1 unbroken



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10 to 1 KB
1 to 10 burpees

6:00

Isabel

4:38 RX'd


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3 RFT

3 rope climbs
6 DL 315
12 box jumps 24"
15 cal row
Rest 1 min

13:50

Box jump shoulda been 30". I'm happy with the DL weight


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BS

5-5-5-5-5

Ended on 235

400 m run
21-15-9
Hang squat clean 155lb bar
Ring dips
400m run

15:38 RX'd

Fastest time RX'd


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Chelsea in Friday. Forgot to post my time

16 unbroken(EMOM) 23 total

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Snatch practice

5 rds
15 bar facing burpees
10 Thrusters 105/70

2" rest after each rd

16:14


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Push press 5x5 at 80%

170

I need to keep my core stable

5 rd EMOM

Min 1: 2 BS at 90% (245)
Min 2: 50m sprint
Min 3: ME bar MU

MU were 5-4-3-4-2

I could have done 1-2 more MU per rd.

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4 rds rest same time after ea rd

6 PS 135
12 TTB
18 WB 20lb


Junk WOD. 15:15

Need to recover

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Row 2k
Rest 3 min
Row 1k
Rest 2 min
Row 500

17:55


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100 KBs 70lb
75 box jump overs 24"
50 burpees
25 FS 205lb from floor

27:51 RX'd





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5! Push press. PR 215

BS 2x3@85, 3x2@90, 1x3@85

10!
S2O 135 run 100m after each rd

15:05 run distance was approximate

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WOD 1

5 rds

30 s ME thrusters
30 s rest
30 s ME DUs
30 s rest

218

WOD 2

12 min AMRAP

50 burpees
20 kbs 1.5 pood

2 rds plus 5 burpees


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Baseline

4:01

Annie

8:44


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FS 225 every 30 sec. 10 rds

5 RFT

Every 3 min
500m row
Max wall balls 20/14
Rest 3 min

101


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BS 4 reps at 86 percent

5 rds-225
Then

12 min AMRAP
3-6-9-12-15-18....

OHS 135
Bar facing burpees

15 + 3 OHS




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3 RFT
800m run
40 burpees on plate

Time unknown

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Push press 5 x 5 at 80%

165

Open WOD 13.2

10" AMRAP
5 PP at 115
10 DL
15 BJ 24"

5 rds plus 3 DL


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5-5-5-3 back squat

135-185-205-255

10 RFT
95 lb thruster 10 reps
10 bar facing burpees

26:20. Not sure if I did 10 or 11 rds



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10" EMOM bear complex

155

7" AMRAP

5 PC
5 TTB
5 BJ 24"

6 rds

5 min burpees max

69




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500m run on the last WOD as a cash in

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40-30-20-10 WB 20/14
20-15-10-5 pull ups

11:53 kips


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3 rds
21 WB 20lb
15 box jumps 24"
9 PC 135
2 rds
21 WB 20lb
15 BJ
9 PC 185
1 rd
21 WB
15 BJ
9 PC 225

DNF. The PC at 225 was too much but I refused to scale. Did 9 attempts.


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Push press deload

5 RFT

50 air squats
400m run

16:47

Unbroken AS


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Marston

275lbs. Did 315 but checked my ego.

6 rds plus 2 T2B


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5 rds 7 min each

20 CTB pull ups
30 WB 20lb
40 push ups

4:00 6:30 37push 22 push 37 push

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BS de load

EMOM

1 OHS
1 MU

Increase by 1 every minute

5 min plus 3 MU

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100 thrusters 75lb
100 HPC 75lb

16:01


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400 m run
10m overhead walking lunge
400m run
20m front rack lunge
400m run
30m lunge

16:17

1 rm fs 235


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WOD 1
10-8-6-4-2
OHS 95lb
Squat Clean 95 lb
Run 200m after each set

WOD 2

12 min AMRAP

15 box jumps 24"
10 burpees
Run 200m

3 rds plus 100m run


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BP

5-5-5 at 60-65-70%

200m run
40 wb 20lb
400m run
30 wb
800m run
20 WB

13:35


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21-15-9-15-21

95lb snatch
Burpees over the bar

19:33


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20 min AMRAP

Strict MU

40 with a couple failures

30 completed at 14:17

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3 RFT

Run 400m
30 burpees

12:26

I can breathe. I'm still feeling the soreness from all those med ball squat cleans and Sunday but I think this WOD knocked it out.

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120 Pull-ups
120 Dips


22:00

All kipping. I did pull ups 10 reps at a time as a strategy.


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50-40-30-20-10

20lb med ball squat cleans
DUs

24:19

Holy shit! That was tough. Still coughing up blood but this is one to repeat.

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400m run
30 burpees
400m run
30 lunges
400m run
30 strict pull ups
400m run
30 box jumps 24"
400m run
30 ring strict dips

23:46

Still sick but it felt good.


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Bench press 5-5-5

135-185-205

5 RFT
9 DL 135
6 HPC 135
3 FS 135

7:45

All after being out for 3 weeks and just getting over a very brutal sickness. I'm pretty out of shape.



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"Strict Cindy"

13 plus 2 push ups

Finished rnd 14 to grow. Btwn househunting one week in OK and the death of Uncle Dale in Phoenix the next week I haven't been able to WOD.


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Amrap 20"

Strict pull ups
Strict dips

87 pulls
86 dips


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