WOD:
Complete 5 rounds for time of:
5 Hang Power Snatch (165/115)
5 Pull-Ups
5 Chest To Bar Pull-Ups
5 Bar Muscle Ups

20:00. Rxd. Bloody hands.


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Strength:
Clean and Jerk: Work up to a 1+1 max for the day

WOD:
“Matt 16″. Complete the following for time:
3 Rounds of:
16 Deadlifts (275/205)
16 Hang Power Cleans (185/125)
16 Push Press (135/95)
800m Run
16 Deadlifts (275/205)
16 Hang Power Cleans (185/125)
16 Push Press (135/95)
800m Run
16 Deadlifts (275/205)
16 Hang Power Cleans (185/125)
16 Push Press (135/95)

I had to split this up because I ran out of time in the morning but total time was about 40 minutes actually less than 40 minutes

Played it smart because it's stupid to hurt yourself


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Strength:
Push Press – Work up to a 2 rep max for the day

WOD:
5 rounds for time of:
20 Strict Ring Dips
14 Thrusters (135/95)

225

27:07 Rx'd

There may be faster times written on the board but I doubt anybody can say they went to full lock out on the strict ring dips

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Strength:
Back Squat: Work up to a 2 rep max for the day.

WOD:
Complete as many rounds as possible in 12 minutes of:
10 Ground-to-Overhead (95/65)
10 Pull-ups
40 Double Unders (sub 120 Singles)

4 plus 3 pull ups.

I anticipated quite a few more rounds but my foot having something broken and it impaired the double unders


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Strength:
3 Muscle Cleans (Work up to a max triple for the day

WOD:
50 Wall Ball Shots (20/14)
50 Jumping Pull-ups
50 Box Jumps (24/20)
50 Kettlebell Swings (55/35)
50 Air Squats
50 Burpees

19:10 subbed butterfly pull ups for jumping.


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21-15-9

TTB
Wall balls 20lb

4:11

From here on out I'm training and conditioning not competing


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WOD:
Two rounds for time of:
40 Wall Ball Shots (20/14)
30 Kettlebell Swings (55/35)
20 Burpees

10:50 Rx'd

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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:
8 Rounds (24 minutes)
Every minute on the minute perform:
Minute 1: 10 Toes To Bar
Minute 2: 20 Kettlebell Swings (53/35)
Minute 3: 100m Sprint

2 pood KB at 15 reps

Fell apart at round 16 didn't complete all the kettle bell swings's after that


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Double Fran

75lb bar

4:26 then 12:28.


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

WOD:
10-9-8-7-6-5-4-3-2-1
Ground-to-Overhead (95/65)
Box Jump (24/20)
2x Sit-ups

11:54 Rx'd.

I really just played with the back squat to see how things went


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Strength:
Squat Clean: 1 RM


WOD:
21-15-9
Hang Power Clean (115/85)
Front Squat
Burpee Over Bar

260 P.R.

9:18 Rx'd

I started with bar facing by mistake someone will be faster




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Strength:
Strict Press
70% x 3
80% x 3
90% x 3+
Superset with 10-15 band pull-aparts (use thin bands)

WOD:
For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (bodyweight)
Strict HSPU
One time cashout: 100 double-unders

8:15 Rx'd

205 strict press


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Snatch balance
Sn PP
OHS
Sn pulls

Outta time tonite.


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Back Squat
70% x 3
80% x 3
90% x 3+
Superset with 90 second Chinese plank

WOD:
For time:
600m Run
21 Burpees
21 Toes-To-Bar
400m Run
15 Burpees
15 Toes-To-Bar
200m Run
9 Burpees
9 Toes-To-Bar

225-275-315 x 1

11:57 Rx'd



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Bench 5x5 at 80%

235. About the right amount for a 5x5.

No Lynne today. I'm just not feeling it. Mom and Dad left today and sometimes I wish I was closer. Its better than living in Louisiana but I still wish I could see them and everyone more often. Maybe in a few years I can get closer. We'll see.


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Strength:
Deadlift
*add 10# to 1RM to calculate new weight. If you did not complete month 1, do not increase, set weight at 90% of estimated 1RM.
65% x 5
75% x 5
85% x 5+
Superset with 3x10 Supermans

WOD:
Four rounds for time:
200m run or 250m row
20 Wall Ball Shots (20/14)
20 American Kettlebell Swings (53/35)

Based off 415!DL

12:38 WOD Rx'd

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"Fight Gone Bad!"
Three rounds of:

Wall-ball, 20 pound ball,
10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

267. Rx'd. No recent past scores to compare it to. Also I used a 24" box.


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Strength:
Strict Press
*add 5# to 1RM to calculate new weight. If you did not complete month 1, do not increase, set weight at 90% of estimated 1RM.
65% x 5
75% x 5
85% x 5+
Superset with 3x10 bent-over barbell rows

WOD:
Complete as many rounds as possible in 9 minutes of:
3 Power Cleans (185/135)
6 Handstand Push-Ups
9 Box Jumps (30/24

SP off of 210

6 rds plus 3 cleans Rx'd.



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front squat: 10 sets of 3 at 80%

back squat: 3 sets of 2 at 78%

overhead squat: 5 sets of singles….moving up in weight each set to a med to heavy single on last set.


240 FS and BS

225 OHS

Knee therapy

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4 rds

5" ea

15 butterfly ctb
15 clapping push ups
Max cal row
1 min rest

79 cal

Good butterfly chest to bar practice


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Strength:
Back Squat
*add 10# to 1RM to calculate new weight. If you did not complete month 1, do not increase, set weight at 90% of estimated 1RM.
65% x 5
75% x 5
85% x 5+
Superset with 3x12 Glute Hip Bridges

WOD:
Creeper Chipper – The Fittest on the Valley Event 3
For time:
6 Overhead Lunges (115/75)
9 Burpee Box Jumps (24/20)
12 American Kettlebell Swings (53/35)
15 Toes-To-Bar
18 Wall Ball Shots (20/14)
15 Toes-To-Bar
12 American Kettlebell Swings (53/35)
9 Burpee Box Jumps (24/20)
6 Overhead Lunges (115/75)

6:47 Rx'd. Met pukie for the first time today. That's right after nine years.


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Cindy

19 plus 1 pull up.

Not a P.R. but hopefully good for my bad knee.


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Strength:
Deadlift – DELOAD WEEK
40% x 5
50% x 5
60% x 5

WOD:
For time:
60 Air Squats
15 Toes To Bar
10 Box Jumps (24/20)
40 Air Squats
15 Toes To Bar
10 Box Jumps (24/20)
20 Air Squats
15 Toes To Bar
10 Box Jumps

7:08 Rx'd

Last set of TTB broken at 8.


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Skill:
Double Under practice or make 3 attempts to achieve max consecutive reps.

WOD:
3 Minutes: Max reps C2B butterfly
2 Minutes Rest
3 Minutes: Max reps of push-ups
2 Minutes Rest
3 Minutes: Max reps of row for calories
2 Minutes Rest
3 Minutes: Max reps of v-ups
2 Minutes Rest
3 Minutes Max reps back ext
*Score total reps

244 and awful

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front squat: 10 sets of 3 at 78%
back squat: 3 sets of 3 at 75%

235 for all




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5x3 snatch balance

135

snatch push press: 5, 4, 3, 2, 1,

135,145,155,166,175

snatch pulls: get acceleration on bar: 3 sets x 3 reps….start at 90%, 95%, 100%

good mornings 30

sit ups using weight behind head: 50 total reps.

Good practice.

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Strength:
Back Squat DELOAD
40% x 5
50% x 5
60% x 5

WOD:
Four rounds for time:
5 Muscle-Ups
10 Front Squats (135/95)
30 Double-Unders


8:56 Rx'd

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"Helen"

9:48 P.R.

1.67 pood KB

I think the run was more than 400m but it's still a P.R.


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5 RFT

400m run
Max rep pull ups

100 total-all butterfly


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Strength:
Every 2 minutes for 10 minutes, complete:

2 Snatch Balance @155

WOD:
3 Rounds with 1 minute of rest between each round of:
3 Minute AMRAP
10 Wall Ball Shots (20/14)
15 American Kettlebell Swings (70/53
30 Double-Unders
*Pick up subsequent rounds where you leave off. Record rounds and reps.

5 plus some kbs. Subbed therapeutic squats for WB. KB was Ol' Bessie.

I used a different jump rope which fucked up my DUs. I need to shorten it. Also when snatch balancing-don't nail your C7 with the bar. Ouch!

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"Diane"

For Time

21-15-9

Deadlift 225/155
HSPU

5:26 Rx'd. That's a 3:22 P.R. from July last year.


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1. Front squat: 3, 2, 1, 1, 1, 1, 1

2. Power snatch+hang snatch: work up to 70% of best power snatch. 1+1 x 5 sets.

3. Power clean+hang clean+jerk: 1+1+1 x 5 sets…work up to 70% of best power clean.

285 FS
135 PS
185 C&J


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Strength:
Strict Press
70% x 3
80% x 3
90% x 3+

WOD:
For time:
21-15-9
Power Snatches (75/55)
Box Jumps (24/20)
Rest 2:00
9-6-3
Strict Pull-Ups
Strict Handstand Push-Ups

Press
135-155-185

9:38 Rx'd


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E2M 8"

225 SC

2. Front squat + jerk: work up t0 85% of best cj. 2 fs + 1 jerk x 4 sets.

215

3. tempo Clean pulls (like snatch pulls yesterday): work up to 80%+ of best clean…. 3 sets x 3 reps.

215

4. Back extensions: 3 x 10 reps use weight. Pause at top 1 sec.


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Strength:
Back Squat
70% x 3
80% x 3
90% x 3+

WOD:
Five sets of:
Against a 2 minute running clock, complete:
3 Hang Cleans (135/95)
6 Shoulder To Overhead
9 Front Squats
Max Rep Burpees
*Rest 2 minutes between rounds; score number of burpees 

87 Rx'd

Skill warm up

Inching closer to a HS hold

12" AMRAP
15 ring rows
20 hollow rocks
20 supermans

4 plus 15 RR

1. Front squat: 3, 2, 1, 1, 1, 1, 1

2. Power snatch+hang snatch: work up to 80% of best power snatch. 1+1 x 5 sets.

3. Power clean+hang clean+jerk: 1+1+1 x 5 sets…work up to 80% of best power clean.

4. Back squat: 2, 1, 1, 1.

FS 285 fail 295
PS 155
C&J 225 fail
BS 295

Technique focus over weight. My knee thanked me.


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HS holds making good progress.

15" AMRAP with a 45lb vest

2 strict pull up s
2 strict k2e
2 strict TTB

16 total

1. 2 POS cleans: floor, mid thigh. Work up to 80% for 5 sets.

2. Front squat + jerk: work up t0 80% of best cj. 2 fs + 1 jerk x 4 sets

30 good mornings with a 45lb bar.




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WOD:
For Time:
Buy In: 400m run
40 Double-Unders
30 Abmat Sit-Ups
15 HSPU
40 Double-Unders
20 Abmat Sit-Ups
10 HSPU
40 Double-Unders
10 Abmat Sit-Ups
5 HSPU
Cash Out: 40 Wall Ball Shots (20/14)

10:05

I pulled something in my neck so I would guess this could be faster.


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Strength:
Back Squat
Warm up, then:
65% x 5
75% x 5
85% x 5+

WOD:
For time:
400m Run
9-6-3
Thrusters (155/115)
Strict Pull-Up
400m run

7:16 Rx'd



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Ring Row Lynne

BW 195

151


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Strength:
3 position snatch-mid-heavy for the day
*focus on speed and being smooth

WOD:
EMOM 20:00 (5 sets)
Min 1: 100m Run
Min 2: 5/4 Ring Muscle-Ups
Min 3: 40 Double-Unders
Min 4: 16 Goblet Lunge With KB 70

Finished Rx'd



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HS hold breakthrough today. Good to include attempts in warm ups.

15" AMRAP
1 strict pull up
2 strict k2e
3 strict TTB

17 plus 2 TTB


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Jackie

1000m row
50 thrusters at 45lb
30 pull ups

8:18

Butterfly pulls ups P.R. w butterflies


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"Nate"

20 min AMRAP

2 MU
4 HSPU
8 Kbs 70lb

13 plus 2 HSPU

P.R.


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3 Rounds

8 Strict HSPU

5 Strict MU

5:55 at home. My rings hang lower so it makes it more difficult.


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Strength:
Every 3 Minutes for 9 Minutes (3 Rounds)
1:00 Front Plank
0:30 Left Plank
0:30 Right Plank
0:30 Flutter Kicks
Every time you fall out of position, perform 3 Burpees

WOD:
Three rounds for total reps:
1 Minute Row For Calories
1 Minute Lunges Plate Overhead (45/25)
1 Minute Box Jumps (30/24)
1 Minute Single-Arm KB Snatches (70/53)
1 Minute Sit-Ups
1 Minute rest

No burpees

242 Rx'd


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Strength:
3RM Strict Press

WOD:
Every minute on the minute for 15 minutes:
Min 1: 150m row
Min 2: 10 burpees
Min 3: 15 Russian Kettlebell Swings (70/53)

180 should have done 185-195

WOD Rx'd


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500m row
20 PJ 135
20 c2b butterfly
250 row
15 PJ
15 c2b
125 row
10 PJ
10 c2b

Untimed this and worked on butterfly chest to bar. I got 2 to 3 unbroken so I need more work in this area


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Lynne

BW 195

134 reps P.R.


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L hold practice

I need to work on this every day

10" Max strict pull ups with a 45lb vest

30

I need to do this everyday too

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4x5 press

135-155-155-155

8" AMRAP

5 kipping HSPU
10 butterfly pull ups
30 DUs

4 rds


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2 min for max reps

Strict ctb pull ups
Strict pull ups
Strict k2e
Strict TTB
V-ups
Hollow rocks

15,22,19,13,28,42


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100 DUs
3 rds
15 KB C&J two at 53lb
1 legless rope climb

49 unbroken DUs cash out

I didn't know my time when I finished.

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With a 45lb vest:

6 min max pull ups

8 min AMRAP
5 Ring rows
10 Push ups

30 for pull ups

5 plus 3 push ups


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40-30-20-10

TTB
Push ups

Rest 5"

40-30-20-10
Good mornings 45lb bar
Push ups

29:40 Rx'd



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10" AMRAP

400m run
40 DUs
30 TTB
20 burpees
10 pull ups

DUs weren't feeling it today

TTB were practice

Pull ups butterfly and that was immaculate.

1 plus the run


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21-18-15-12-9-6

With a 20lb vest

Push ups
Pull ups

All strict.

17:42


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Press 5! Stopped at 195

TK

20" AMRAP

8 strict pull ups
8 box jumps 30" (subbed GHD)
12 KB 70lb

Bad knee but 7 rds plus 4 pulls


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20min AMRAP

15 kipping HSPU
15 butterfly pull ups
15 med ball sit ups 20lb

3 plus 10 HSPU



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Lynne +20

BW plus 20lb bench
20lb wt vest for pull ups

64 total

Sick for a week and pretty much did nothing.

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ps + snatch balance no dip+snatch. 5 sets. 1+1+1. no misses!!!

power clean+front squat+clean+jerk: 1+1+1+1 x 5 sets. no misses

back squat: 5 sets x 2 reps…..use about 85%

50 AB MAT SIT UPS USING WEIGHT BEHIND HEAD.

95 for snatch work. Tough enough. I'm sick and have been coughing a lot.

135-165-185-205-225 for Clean work

275 for BS

5lbs for sit ups


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Strength:
Front Squat:
60%x 5 reps,
65%x 5 reps,
70%x 5 reps x 2 sets.

WOD:
Seven rounds for time:
7 Overhead Squats (95/65)
7 Burpees

FS loosely off 300

7:08 WOD


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1. Back squat: 5 sets X 6 reps with 60%m 65%, 70%, 75%, 80%

2. Front squat: 3 sets X 3 reps with 60%, 65% 70%*

3. Overhead squat: 3 sets X 2 reps hold bottom for 3 seconds. Use a medium to heavy weight.

BS based off 330
*FS tomorrow morning so I'll wait
OHS 135-155-185

HS practice.


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Hang Squat Snatch (Work up to a max double for the day)

WOD:
Complete 3 rounds for time of:
400m Run
2 Rope Climbs
10 Thrusters (135/93)
2 Rope Climbs

135 HSS

13:34 WOD.


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Lynne

BW 195

108 not a P.R.


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DT

Rx'd

11:26 P.R.



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Wednesday, 31 August 2016 00:00
Strength:
Front squat:
60%x5 reps,
65%x5 reps,
70%x5 reps x 2 sets.


Option B:
Three rounds for time:
30 Double Unders
15 Thrusters (95/65)
10 Toes To Bar
Cashout: 20 Burpees

FS based off of 300ish

8:56 for WOD Rx'd.


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WOD:
Complete the following for time:
100 Double Unders
75 Wall Ball Shots (20/14)
50 ft. Handstand Walk
25 Hang Power Cleans (135/95)

12:17

Wall balls sucked and I pretty much flopped all the way on the HS walk. Didn't help my ass seized up something awful during the HS walks


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Strength:
1 Hang Power Clean + 1 Power Clean (Work up to a max 1+1 for the day. It is ok to drop the bar and reset after

Option B:
Complete four rounds, each lasting three minutes of:
200m Run
30 Double Unders
10 Pull-Ups
Max Reps Strict Sit-Ups
*Rest one minute before starting the next 3 minute round.

HPC 255 fail PC

B but screwed up and didn't do strict sit ups.


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3x10 BS at 185,210,240

3x3 FS at 240, 210,210

Work on exploding up

4 rds

Every 5"
400m run
20 kbs with Bessie. (58.45lb)
15 hand release push ups

Finished at 18:22


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Strength:
Back Squat:
60%x 10 reps
70%x 8 reps
75%x 6 reps
80%x 4 reps

WOD:
Complete the following for time:
30 Power Clean (135/95)
30 Pull-ups
20 Hang Power Cleans (135/95)
20 Chest To Bar Pull-ups
10 Thrusters (135/95)
10 Bar Muscle-ups

14:37 Rx'd.

Bs off 330


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1 RM press 205. Fail on 210

Press-bar MU Lynne

5 rds for max reps
Strict press at 75% body weight
Bar MU

Press at 145

8,5
7,4
6,3
6,3
6,2

50 total

Really hard on the palms. New rig.



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Complete as many rounds as possible in 20 minutes of:
200m Run
1 Rope Climb
40 Double Unders
1 Rope Climb

7 plus 200m run plus 1 RC

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Every minute on the minute for 30 minutes (10 rounds), perform the following:
Minute 1: 30 second max effort row (Goal is 150 for men and 120 for women)
Minute 2: 5 Deadlifts + 5 Box Jumps (You choose the weight and height)
Minute 3: Max rep unbroken toes-to-bar

TTB choke.

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Lynne

126. P.R. by one rep

Body wt 195


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Strength:
Bench Press: Work up to a 1 RM.
*This is the peak of the 2nd 531 cycle. The goal is to establish a new max.

WOD:
Complete as many rounds as possible in 15 minutes of the following:
10m Front Rack Lunge (135/95)
2 Muscle-Ups
*After each round completed, add 2 muscle-ups. For example, rd 2 = 10m + 4 muscle-ups, rd 3= 10m + 6 muscle-ups, etc

295 bench P.R.

5 rds plus 1 mu. 10 lunge steps in lieu of 10m. That WOD sucked.


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Strength:
Deadlift: Work up to a 1 RM.
*This is the peak of the 2nd 531 cycle. The goal is to establish a new max.

WOD:
Complete the following for time:
2000m Row
*Take the time to mentally prepare for this and earn a 2k time that you are proud to stand behind.

405 DL P.R. I could have tried for more but decided against it.

7:23 for the row


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Complete 3 rounds of:
21 Handstand Push-Ups (4″/2″ Deficit)
15 Deadlifts (225/155)
9 Box Jumps (30/24)
*Rest 60 seconds between rounds.


18:58 Rx'd.


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Back squat: Work up to a 1 RM.
*This is the peak of the 2nd 531 cycle. The goal is to establish a new max.

For time:
Buy-In: 400m Run
Then 3 Rounds Of: 
12 Thrusters (115/75)
10 Chest-To-Bar Pull-Ups
Cash-Out: 400m Run

315 BS. Stopped there cause of my knee. Not a PR. Probably could have gone higher if I wasn't protecting my knee. Doc appt this Thursday to see what's wrong.

10:02 WOD Rx'd

It's Monday and I felt it. Not to mention the beers I had.

Complete as many rounds as possible in 3 minutes of the following:
5 Deadlifts (225/155)
10 Lateral Burpees Over The Bar
5 Toes-To-Bar
Perform three rounds, resting 2 minutes between each. Pick up subsequent rounds where you leave off. Record rounds and reps.

I lost count but the guy behind me said I did 8 plus 5 DL.


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Bench press: Warm up then:
75% x 5 reps
85% x 3 reps
95% x 1+ reps

WOD:
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:
Bar Touch Burpees
Unbroken Hang Squat Snatch (135/95)
*If you drop the bar or break on the snatches before you complete the prescribed reps, you must start the entire round over.

Bench based off 285. Did 275 but couldn't do 300

WOD was a DnF. Good snatch practice though. Strung together 3.

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Clean and jerk: 2, 2, 1, 1, 1, 1, 1. rest 2 min between sets. go as you feel.

pausing clean pulls: 4 sets x 6 reps. just like the snatch on monday…pausing 2 sec at these positions: 1″ above floor, 1″below knees, 2 ” above knee, mid thigh (hang), down position, high hang. return and pause the same way.


50 ab mat sit ups using a weight behind the head.

P.R. Squat C&J 255.

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DL 75% x 5 85% x 3 95% x 1+

Ref 400lbs


Option B:
For time:
40 Double Unders
20 Strict Sit-Ups
15 Handstand Push-Ups
40 Double Unders
20 Strict Sit-Ups
10 Handstand Push-Ups
40 Double Unders
20 Strict Sit-Ups
5 Handstand Push-Ups
Then: 25 Burpees


7:12 rxd.



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10 X 3 FS at 83%

Ref 300

Brutal.


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Push press: Warm up then:
75% x 5 reps
85% x 3 reps
95% x 1+ reps

WOD:
Complete five rounds for time of:
30 Calorie Row
20 Wall Ball Shots (20/14)
15 Toes To Bar

P.R. Push press 245

27:08

Rx'd.

Don't a bull out the gate.


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Strength:
Back squat: Warm up then:
75% x 5 reps
85% x 3 reps
95% x 1+ reps

WOD:
Complete the following for max reps:
1: Inverse Tabata Shoulder Press (155/105)
*Rest 2 Minutes
2: Inverse Tabata Front Squat (245/165)
*Rest 2 Minutes
3: Inverse Tabata Deadlift (365/275)

BS based off of 330. Failed on the 95%

Fell down to 1 for all tabata sets. No need to risk another injury and it was challenging enough.


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Lynne

Body wt 195
Strict pull ups

Letting go of the bar is a stop

103

It's not always a P.R. day.


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WEIGHTLIFTING PROGRAM:
back squats: work up to 10 sets x 3 reps @80%
strict military press 3 x 5 reps
strict pull ups x 25

BS @ 265

135-155-155 press

Pull ups broken


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clean+front squat+jerk: 1+3+1 x 5 sets.
clean pulls: 4 sets x 3 reps. working up to about 90-95% of best clean. make these explosive while making sure you finish with a high chest.
50 ab mat sit ups using a weight behind the head.


Got to 205 on clean-FS-jerk but jerk technique was awful so I dialed it back to one.

Clean pulls were 225

The abmat sit ups were no joke I started with 30lbs and ended with my hands behind my head. When you aren't throwing your hands fwd it's much harder.

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Strength:
Deadlift: Warm up then:
70% x 3 reps
80% x 3 reps
90% x 3+ reps

WOD:
“JT”
Complete 21-15-9 reps for time of:
Handstand Push-Ups
Ring Dips
Push-Ups

400lb ref

13:10 for JT

Really need to learn to kip HSPU.


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FS 8x3 at 240
BS 2x3 at 240

Mobility work.

Brutal.


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Press: Warm up then:
70% x 3 reps
80% x 3 reps
90% x 3+ reps

WOD:
Complete as many rounds as possible in 10 minutes of:
25 Double Unders
1 Rope Climb

PP
235 ref

10rds plus some DUs

Subbed 5 butterfly pull ups in lieu of rope climb


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Strength:
Bench press: Warm up then:
65% x 5 reps
75% x 5 reps
85% x 5+ reps
* If you completed the previous 4 weeks of this same cycle, when calculating your working percentages add 10# to your 1RM for the back squat and deadlift, and 5# to your push press and bench press. So your calculation would look like: 1 RM back squat = 440# + 10# = 450#. You then take 65, 75, 85% of 405# for your working sets.

Based off of 285. I dropped out 7 lbs due to no spotter.


Two rounds for time:
400m Run
30 Alternating Single-Arm KB Snatches (Pick Weight)
30 Toes-To-Bar

17:12 with Ol' Bessie

Bessie's 1.67 pood or 58.45 lbs I need to weigh her though. Wasn't as warmed up as I needed to be but still a good WOD.

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Deadlift: Warm up then:
65% x 5 reps
75% x 5 reps
85% x 5+ reps

For time:
10-8-6-4-2*
Hang Squat Clean (155/105)
Strict Handstand Push-Ups
*100m Run after each round
DL based off of 400lbs. Stopped at 5 on 85% cause I don't trust my back.

WOD.
12:09. Run was approximate here at home.


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Push press: Warm up then:
65% x 5 reps
75% x 5 reps
85% x 5+ reps
* If you completed the previous 4 weeks of this same cycle, when calculating your working percentages add 10# to your 1RM for the back squat and deadlift, and 5# to your push press and bench press. So your calculation would look like: 1 RM back squat = 440# + 10# = 450#. You then take 65, 75, 85% of 405# for your working sets.

WOD:
1: “Squat Clean Grace” – Complete the following for time:
30 Squat Cleans (135/95)
*Rest until the 10 minute mark, then:
2: Complete as many rounds as possible in 10 minutes of:
8x KB Power Clean, Alternating (70/50)
4 Muscle-Ups
10 Ft Handstand Walk


PP off 235

SC Grace
4:50 Rx'd

1 RDS plus 4 MU

Subbed shoulder taps for HS walk

Holy shit the AMRAP killed me. It's one of the hottest weeks and being off a week shows. Time to reign in the discipline.



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Lynne” EMOM Style: 5 rounds (15 minutes) – EMOM, complete

-Min 1: Max rep bench press (Body weight)

-Min 2: Max rep strict pull up

-Min 3: Rest

20
23
20
21
20

Body weight 195


Came off the bar as needed. First early WOD back from vacation. Pull ups were strict.


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Back Squat: Warm up then:
65% x 5 reps
75% x 5 reps
85% x 5+ reps


For time:
5-10-15-10-5
Thrusters (95/65)
Box Jumps (30/24)
Pull-ups


BS based off of 300lbs due to my knee

12:03 for the WOD and I used 24" cause of my knee.

First one back after a Florida vacation.


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When you can't communicate or connect with your wife, you get drunk. For 5 years. But my kids are pretty damn awesome.

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Lynne

Max reps
Body weight bench press
Strict pull ups

Body weight: 195

13,13
13,11
13,13
13,13
12,11

P.R. 125

The last round I put the bar on my chest. Aiming for 15,15 every round seems like a good goal.

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400m run
10 mbc
20 push ups
30 box step ups w/KB 53
40 kbs 53
50 squats
60 burpees
400m run

20:06

I took several 7 count rests which were unnecessary thus the over 20 min time.


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Strength:
Bench Press:
5 reps @ 55%
5 reps @ 65%,
5 reps @ 75%
3 reps @ 85%,
1+ rep @ 95%

WOD:
Complete as many reps as possible in 20 minutes of:
5 Two Arm KB Thrusters (53/35)
10 Ring Dips
15 Overhead Squats (95/65)

P.R. bench 285 for a 1 rm

5 rds plus 7 ring dips Rx'd

You can tell I've been out of it with the knee.



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BS 75% X 5, 85% X 3, 95% X 1+

Used 300 as my reference due to knee injury. MRI tomorrow.


Complete as many rounds as possible in 9 minutes of:
3 Power Cleans (155/115)
3 Handstand Push-Ups
3 Air Squats

Add 3 reps every round.

Thru 12. Got 5 PC of the 15th.

I'm pretty sore from yesterday. Probably could have gone further if I was fully recovered.



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21 min EMOM

Sprint to neighbor mailbox
5 DL 225/5 BJ 24"
Max rep TTB

TTB reps
12
12
12
10
9
6
6

This was meant to be a 30"EMOM
But the heat is brutal.


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Lynne

5 rds

Body weight bench
Pull ups

Body wt: 195

Pull ups were strict

P.R. 111


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Squat clean P.R.! 255 and it felt pretty easy especially with a bad knee. My meniscus is probably torn in my right knee.

Then 4 RFT

70 DUs
7 bar MU
7 PS 95lb

16:35 in the burner of the day. I think I could have done a lot better if I weren't overheating and having to stop for a rest.


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Buy-In: 400m Run, Then:
21-15-9
Front Squats (135/95)
*Taken From Ground
Bar Facing Burpees

I'm at globo gym on campus this week (cause I have to drive my injured wife to work). The FS were from a smith machine and regular burpees. 400 was on the indoor track. Not quite a 400.

9:05

I will say the smith is easy on my knees. Still difficult.


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Globo WOD

3 RFT

21 HSPU
15 DL 160lbish
9 BJ 30"

Rest 60 sec between rds

13:23 Rx'd



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Strength:
Push Press: Warm Up Then, 5@75%, 5@80%, 5+@85%
*If you have a legitimate and recent 1 rep max, take the percentages based off 90% of your 1RM. If you are just getting back into the game, go off of 100% of your most recent 1RM.

WOD:
“Regional Event #7″.
Complete The Following For Time:
21 Thrusters (95/65)
3 Rope Climb, Legless
15 Thrusters (95/65)
2 Rope Climb, Legless
9 Thrusters (95/65)
1 Rope Climb, Legless

Subbed press for everything

4:57 for the WOD with strict presses


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30 MUs for time

7:13

Open handed. No false grip.


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Option B:
Four Rounds For Time:
10 Overhead Squats (95/65)
15 Strict Sit-Ups (Hands Behind Head)
30 Double-Unders

Shoulder taps in lieu of OHS

Regular sit-ups

10:06

DL 5-5-5 @ .9 1 rm at 400

.75 .85 .95


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10 sets of 2 barbell row. Increase weight to max

Press: Warm up then:

-75% x 5 reps superset with max rep unbroken bar muscle up

-85% x 3 reps superset with max rep unbroken bar muscle up

-95% x 1+ reps superset with max rep unbroken bar muscle up

*Take percentages off of 90% 1 RM

Work Capacity: Complete 5 rounds for time of:

-30x DUs

-20x push ups

-15x toes to bar


205 on row

5-4-3 bar MU press was off of 200lb

Untimed the metcon cause my phone was in use. Good practice on an empty stomach.



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Location:Abraham Dr,Tuttle,United States

5x5 bench at 225

Inverse tabata DL 365

8 reps

Regular tabata TTB

46

Inverse tabata press 155

11 reps


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7 RFT

7 PS 135
7 ctb pull ups
7 ring dips

17:33 Rx'd



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Strength:

1: Bench press: Warm up then:

-70% x 3 reps

-80% x 3 reps

-90% x 3+ reps

*Take the percentages off of 90% of your 1 RM.

2: 5 rounds, not for time:

-10x 1-arm DB row, 10R/10L (AHAP)

-10x Stiff legged deadlifts (medium weight…between 75-85% 1RM Clean)

Work Capacity: 5 rounds – Complete as many reps as possible in 3 minutes of:

-3x bear complex (135#/95#)

*1 rep = 1x power clean + 1x front squat + 1x push press + 1x back squat + 1x push press and it is OK to link movements together.

-6x box jump over (24in/20in)

-9x toes to bar

*Rest 60 seconds between each 3 minute AMRAP

Bench was based off of 275 but I didn't have a spotter

Used a 58lb KB for rows and stiff DL was 185. Ouch my back.

I did one RD each 3" for the conditioning. Scaled the box to 20" and just did jumps cause of my knee. It's Friday night and I've had no food. It's been a helluva week for WODs.


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“Annie”
50-40-30-20-10
Double Unders
Sit Ups

7:50 Rx'd.

Had some broken rds of DUs




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WOD:
“Tommy V”
21 Thrusters, (115/75)
12 Rope Climbs (15’)
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

I can't do anything with my knee so I substituted strict press for thrusters and did the rope climbs legless.

24:37

RIP, Senior Chief.


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1 rm DL 400

5 DL at 65, 75, and 85% ea

"JT"

12:17 Rx'd

Kipping dips and push ups

P.R.

I need to learn to kip hspu if I'm gonna get any faster.


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Buy In: 400m Run
40 Double-Unders
30 Abmat Sit-Ups
15 Handstand Push-Ups
40 Double-Unders
20 Abmat Sit-Ups
10 Handstand Push-Ups
40 Double-Unders
10 Abmat Sit-Ups
5 Handstand Push-Ups
Cash Out: 25 Burpees

500m row sub for buy in.

11:01 my DUs sucked


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Strength: Clean complex: 7-10 rounds – Every 3 minutes, perform:

-3x hang clean pulls + 1x hang squat clean + 1x split jerk (Work up to a max for the day)

*Do not use straps or put the bar down between reps. If you start to experience bad form, regardless where you are at in the sets, stop going up and move on to portion 2.

2) Push press: Warm up then:

-70% x 3 reps

-80% x 3 reps

-90% x 3+ reps

Work Capacity: Complete as many rounds as possible in 10 minutes of:

-25x double unders

-1x rope climb (15ft)

205 and switched to HPC cause of my knee.

165-185-210 on PP

8 rds on the AMRAP

Subbed 4 fat grip pull ups for rope climb.




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Snatch complex: 10 rounds – Every 2 minutes, perform:

-1x power snatch + 1x hang squat snatch + 1x squat snatch (Work up to a max for the day)

*Does not have to be touch and go, but no longer than 3 seconds between reps.

2) Back squat: Warm up then:

-70% x 3 reps superset with 1x depth jump (30-42″)

-80% x 3 reps superset with 1x depth jump (30-42″)

-90% x 3+ reps superset with 1x depth jump (30-42″)

Snatch was at 135 for my knees sake

Didn't superset depth jumps and used 300lb as my ref.


Work Capacity:

1: 3 rounds – Every 2 minutes complete:

-15x power clean (95#/65#)

-15x pull ups

*Rest 2 minutes between moving onto portion #2.

2: 3 rounds – Every 90 seconds complete:

-10x shoulder to overhead (95#/65#)

-10x chest to bar pull ups

Didn't make time on this but did it for time which was 8" ish and 5" ish.

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Every minute on the minute for 25 minuites (5 sets), perform:
Min 1: 100m Run
Min 2: 12 Pull-Ups Or 6 Chest-To-Bar Pull-Ups
Min 3: 35 Double Unders Or 70 Singles
Min 4: 10 Plyo Push-Ups Off Plate (45/25)
Min 5: 15 Russian Kettlebell Swings (70/53)

Rx'd




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5 rds
500m row
15 1.5 PD KB cleans not touching gnd.
4" ea RD 1 min rest
One round I didn't complete all the KB's

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Strength:

1: Bench press: Warm up then:

-65% x 5 reps

-75% x 5 reps

-85% x 5+ reps

2: 5 rounds – For max reps:

-Max rep strict press (60% body weight)

-Max rep chest to bar pull ups

*Rest as needed between rounds. Score is total number of reps performed.

Work Capacity:

1: 3 rounds – Each for time:

-20x calories on rower

-60 seconds rest

2: 2 rounds – Each for time:

-25x thruster (75#/55#)

-60 seconds rest

3: 1 round – For time:

-30x toes to bar

Bench was off of 275

61 reps for the press and C2B were all strict

Last part I subbed DUs for the cal row and thrusters were 65 lbs due to knee issues

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20" AMRAP

10 strict k2e
30 DU's
10 shoulder taps

70 taps. Didn't follow DUs one round or at least I don't remember it so I only count the taps for conditioning


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10!
TTB
HSPU

9:14

Faster than last time but handstand push-ups were broken




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21-15-9

4" deficit HSPU
Bar MU

22:16


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HS walk practice

50 shoulder taps
10 side to side for max distance
Attempt walks after that

*keep your ass and core tight.


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50 GHD sit ups
75 pull ups
40 GHD sit ups
50 pull ups
20 GHD sit ups
25 pull ups

18:50

Basically butterfly practice.

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With a 20lb vest:

10 RFT
10 strict pull ups
10 strict ring dips
10 ab mat sit ups

36:13 Rx'd

Still no knee work.


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10!
TTB
HSPU

9:25

All strict all unbroken. One TTB had only one foot touch but rom was good for conditioning.

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Crossfitweightlifting.com:

Bench press: Complete 5 rounds of:

-Min 1: 5x bench press @ 55% (rd 2 = 5 reps @ 65%, rd 3 = 5 reps @ 75%, rd 4 = 3 reps @ 85%, round 5 = 1+ rep @ 95%)

-Min 2: Rest

-Min 3: Max rep unbroken strict chest to bar pull ups + Max effort strict pull ups

-Min 4: rest

Work Capacity: Complete as many reps as possible in 20 minutes of:

-5x 2-arm KB thrusters (53#/35#)

-10x ring dips

-15x overhead squats (95#/65#)

I used 275 as my bench weight but didn't have a spotter so I stuck at 225.

Subbed hspu for KB and TTB for OHS.

Bad knee and all.

The AMRAP was a great TTB conditioner.

5 rds plus 3 hspu.


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Bench press 5-5-5-5 end at 225

20–15 – 10 – 5

95 pound strict press
TTB.

Forgot the time. I saw the orthopedic doctor yesterday and I'm limiting anything I do with my knees in hopes of rehabilitating them.


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10!

With a 20 lb vest

Strict pull ups
Strict ring dips

14:05

I saw the doctor today. I have to take some time off from lifting due to my knee.




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Every 4 minutes for 20 minutes, complete:
200m Run
20 Lunges With Plate Overhead (45/25) (10 Per Side)
15 Box Jump Overs (24/20)
10 Pull-Ups

Finished Rx'd. Harder than it looked.


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EMOM 20 minutes

1 bar MU
315lb DL

Increase by one until failure. Then restart at one.

I made it thru 3 and failed on 4.

Most were ones and twos.

I did P.R. my DL at 400lbs. I need thinner plates to go up.


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5 Sets Of 3 Position Clean: High Hang + Hang + Floor, Work To Heavy

225 max. Failed on the floor 225

Run 800m
50 back ext
50 abmat sit-ups
Run 400m
50 back ext
50 abmat sit-ups
Run 200m
50 back ext
50 abmat sit-ups

20:16

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In 12 minutes, complete the following for max reps:
2000m Row
Max rep deadlift (225/155)

43 Rx'd

I'm quitting drinking. It's hurting my WOD and my wallet.


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Strength: Deadlift – Warm up then, 70% x 3 reps, 80% x 3 reps, 90% x 3+ reps.

*Super set all sets with 1 round of tabata double unders (20 seconds max effort, 10 seconds rest). Start the supersets at 2 set out from 70%.

*If you have a legitimate and recent 1 rep max deadlift, take the percentages off of 90% of your 1 RM.

Work Capacity: EMOM “Ms. Sage”: 5 rounds (20 minutes) – EMOM, perform:

-Min 1 = 10x power snatch (115#/75#)

-Min 2 = 15x pull ups

-Min 3 = 20x DB thrusters (35#/25#)

-Min 4 = Rest

DL % off of 385

The WOD was awful and I subbed ring dips cause of my knee. I started the first 3 rds with 15 ring dips. I ended on 10 cause I was so trashed. Brutal shit.


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WOD:
Complete the following for time:
500m Run W/ (60/40) Sandbag or (53/35) Kettlebell
150 Double Unders
100 Calorie Row

11:54 Rx'd

Sometimes stupid people surround me. Just sayin.

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Every 3:00 For 15:00 (5 Sets)
Run 200 Meters
12 Box Jump-Overs (24/20)
4/3 Bar Muscle-Ups (Sub 8/6 Chest-To-Bar Pull-Ups)

Made this an AMRAP instead. Also started with muscle ups after the run.

5 rds 1 MU. All bar muscle ups were unbroken.

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Complete Three Rounds For Time Of:
5 Thrusters (135/95)
10 Toes-To-Bar
100-Meter Run
Rest 2:00
Three Rounds
5 Strict Handstand Push-Ups
20 Lunges W/ Plate Overhead (45/25)
150m Row

13:39 Rx'd

I forgot about the 3rd run before the two minute rest so I had to make it up in the end


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Strength:
1 Split Jerk behind the neck (Work up to a max for the day


10-9-8-7-6-5-4-3-2-1
Deadlift (205/155)
Ring Dips
Run 50 Meters Between Each Round

225. I could've gotten heavier but I was afraid of dropping the barbell on my head

10:16 Rx'd

I could've gone faster

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Three Rounds Of 1:00 Max Effort:
Row For Calories
Thrusters 45/33
Abmat Sit-Ups
Pull-Ups
Burpees

Then 25 min of butterfly pull up practice.


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Complete the following for time:
50 Calorie Row
40 Med Ball GHD Sit-ups (20/14)
30 Handstand Push-ups (8″/4″ deficit)
20 Clean (155/105)
10m Front Rack Walking Lunges (155/105)

Got to 3 cleans. Squat cleans. Had to go to work. I consider the deficit handstand push-ups a good accomplishment but the class could've been ran to a lot for enough time.


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Strength:
Strict Press find 5RM

WOD:
Complete as many rounds as possible in 14 minutes of:
5 Muscle-ups
10 Snatch (95/65)
20 Calorie Row


3 rds plus 2 bar MU. I wanted practice with the bar MU which is harder than rings and I got it.


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Option B:
Complete 3 rounds of:
800m Run
Rest 2 minutes
400m Run
Rest 1 minute
200m Run
Rest 5 minutes

37:52

During 2 and 1 minute rest practice butterfly pull-ups total 107

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WOD:
Complete as many rounds as possible in 20 minutes of:
2 Rope Climbs (15ft)
10 Ring Dips
20 GHD Sit-Ups

7 rds plus 6 ring dips. Rx'd

Probably could have done better but dips were a choke.


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“Taylor”
4 Rounds For Time Of:
400m Run
5 Burpee Muscle-Ups

20lb vest

RIP, brother.

14:48

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50 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats
Cash-out: 400m Run

10:22 Rx'd


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For Time:
300m Run
30 Hang Full Cleans (135/95)
30 V-Ups
30 Pull-Ups
300m Run

8:05. Did hang cleans in lieu of SC

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Strength:
Hang Squat Snatch - Heavy single for day

WOD:
4 rounds for time of:
20 Overhead Squats, (115/85)
20 Box Jumps (30/24)


HSS 155. Too early

18:35? Brutal after Grace. I couldn't hang unbroken.

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Skill:


WOD:
“Grace”
Complete for time:
30 Clean and Jerks (135/93)

Option B:
With 3:00 on the clock:
200m Run
12 Box Jump Overs (24/20)
10 Wall Ball Shots (20/14)
Max reps Sit-ups
Complete four rounds, resting one minute between each. Record number of sit-ups completed.

Grace

3:13 Rx'd. P.R.

136 on WOD B


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Strength:
Front squat:75%x 5 reps, 85%x 3 reps, 95%x 1+ reps

WOD:
Complete as many rounds as possible in 15 minutes of:
20 Double Unders
10 Kettlebell
Swings (70/55)
5 Box Jumps (24/20)

FS fail. Knee issues.

8 rds plus 20 DU's

Subbed TTB for BJ. Knee issues.


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Strength:
Power Clean: 75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Perform touch and go reps and last set is for max reps.)

WOD:
Complete the following for time:
1 Round of:
30 Hang Power Cleans (115/75)
15 Ring Dips
3 Rope Climbs (15ft)
-Then-
2 Rounds of:
20 Hang Power Cleans (115/75)
10 Ring Dips
2 Rope Climbs (15ft)
-Then-
3 Rounds of:
10 Hang Power Cleans (115/75)
5 Ring Dips
1 Rope Climb (15ft)

235 clean twice at 95%

14:12 Rx'd though the rope climbs may have been a foot or so shy. The chain they're rigged on can de glove a finger so I touched the top of the rope instead.


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Strength:
Deadlift
70%x 3 reps, 80%x 3 reps, 90%x 3+ reps

WOD:
10 Rounds:
100m Row Sprint
10 Burpees
1 minute rest between rounds
*each round needs to be at max effort

% based off 385 DL

17:09

I think I reached that level of intensity. You know what you feel at the end of the WOD? Not bad for straining my back two days ago.


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Strength:
Clean
70%x 3 reps, 80%x 3 reps, 90%x 3

Option B:
21-18-15-12-9-6-3
Wall Ball Shots (20/14)
Power Snatch (75/55)

225 3 times

13:27 or 13:47. Can't remember.


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7 RFT
7 fat grip DL 135
7 dog bone pull ups

7:45 first 2 sets were unbroken pull ups. P.R.

100 sit ups

3:45 but broken due to ab mat slippage. Still a P.R.


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WOD:
Complete the following for time
150 Wall Ball Shots (20/14)
*Kicker = Any time that you break or stop moving for more than 3 seconds, immediately perform 3 muscle- ups or 5 C2B pull-ups

12:28 Rx'd 12 MU

Karen with a kicker. First 50 unbroken.


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Helen

3 rounds for time of:
400m Run
21 Kettlebell Swings (55/35)
12 Pull-ups

10:23 Rx'd

Not a P.R.


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5 RFT

Run 400m
15 TTB

16:09

Will work toward getting them unbroken this way.


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For time:
1 Round of:
100 Double-Unders
50 Squats
25 Push Press (95/65)
Then, 2 rounds of: 60 Double-Unders
30 Squats
25 Push Press Then, 3 rounds of:
40 Double-Unders
20 squats
10 Push Press

18:37 Rx'd


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WOD :
Complete 9-15-21 reps of the following for time:
Row (Calories)
Power Snatch (115/85)

8:37 Rx'd



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100 abmat sit ups unbroken.

3:59

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7 RFT
7 fat grip DL 135
7 dog bone pull ups

8:17


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Option B:
30 American Kettlebell Swings (53/35)
15 Burpees
24 Kettlebell Swings
12 Burpees
18 Kettlebell Swings
9 Burpees
800m Run

9:28 Rx'd


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Pull ups n Pain

5 Rounds for Time:
5 Ring Dips
200-Meter Run
10 Pull-Ups on Pull-Up Ladder

Pull-Up Ladder
Round 1: Weighted*, full range of motion
Round 2: Weighted*, kipping
Round 3: Bodyweight, full range of motion
Round 4: Kipping, chest-to-bar
Round 5: Kipping, standard

13:56

Weight was 40lb KB then a 35lb plate. Need a better way to hold the weight to make this go smoother and faster. Will repeat.

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ption B:
As many rounds as possible in 12 minutes of:
200m Run
15 Toes to Bar
10 Cleans (135/95)

3 rds plus a run. Felt like I had to poop.


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7 RFT

7 fat grip DL 135
7 dog bone pull ups

9:36


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Option B:
Every 3 Minutes for 18 Minutes
Sets 1, 3, 5:
250m Row
40 Double Unders
20 Sit-ups
Sets 2, 4, 6:
200m Run
15 Wall Ball Shots
8/5 Strict Pull-ups

Didn't Finish all the sit ups in each round I'm still very tired from being sick


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Sit-up, Cindy

20 min AMRAP

5 strict pull ups
10 strict push ups
15 squats
20 ab mat sit ups

8 rds plus 1 pull up

Been really sick with a stomach bug over a week. It was to the point I actually saw an urgent care and had to get an IV with 2000ml of fluid.

This was my first WOD back and I got a new abmat so I had to use it. Pretty weak right now but it's a good feeling to do something.

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50 DU's buy in

5 rds:
6 MU
30 abmat sit ups

50 DU's buy out

16:09

MU were without a false grip. Good practice. I want to keep practicing this way.


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As many Rounds as possible in 14 minutes of:
3 Chest-to-Bar Pull-ups
6 Front Squats (135/95)
24 Double Unders

11 rds plus 3 C2B.




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WOD:
Complete the following for time:
9 Bar Muscle-Ups
21 Push Jerks (115/85)
7 Bar Muscle-Ups
15 Push Jerks (115/85)
5 Bar Muscle-Ups
9 Push Jerks (115/85)

10:03 Rx'd

I need to practice MUs more. And do shoulder mobility.


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5x3 push press at 80% (185)

20 rds of 30s on/30s off

2 T2B

Increase by 2 every round.

Seems to be effective in stringing them together.

Mobility work


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“Sisson”
Complete as many reps as possible in 20 minutes of:
1 Rope Climb (15ft)
5 Burpees
200m Run

9 with a 20lb vest. RIP.


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Bar muscle up practice the trick is the second pull like the clean or snatch. Someone needs to drill that into my head.


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Hang Squat Clean
Work up to heavy single for day

WOD:
“CF Open WOD 11.4″
Complete as many reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead Squats (115/85)
10 Muscle-ups (sub chin-ups and dips)

225 fail at 245

11.4

1 RD plus 1 burpee


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Fore arms are shot. My WOD is shot and I suspect this will go on for several weeks


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Strength:
5x3 Back squat (65% of 1 RM)

WOD:
Complete as many reps as possible in 15 minutes of:
1) Minutes 1-5:
10 Snatch (135/95)
30 Double Unders

2) Minutes 6-10:
10 Snatch (95/65)
30 Double Unders

3) Minutes 11-15:
10 Snatch (75/55)
30 Double Unders
Score = Total Reps Completed In The 15 Minutes

254 but we rested the first minute on rds 2 and 3


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“Helen”
3 Rounds:
400m run
21 Kettlebell Swings (53/35)
12 Pull-ups

10:09 Rx'd

Not a P.R.
Previous 9:58


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Breaking muscle gymnastics week 2

I'm starting to realize some of this is fluff

50 strict toes to bar. Untimed. I'll see how this affects tomorrow to gauge whether or not to increase the reps. This was fairly easy though broken up


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Strength:
1RM Deadlift

WOD:
“Nancy”
5 Rounds:
400m Run
15 Overhead Squats (95/63)

385 P.R.

16:58 Rx'd. Not sure if it's a P.R.


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5x3 OHS

185 at 80% 1 RM


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Breaking Muscle Phase 1 Week 2

15 min max pull ups on the dog bone: 95

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WOD:
"Annie"
50-40-30-20-10
Double unders
Sit-ups

7:31

All DU's were unbroken as well as sit-ups. I believe this is a P.R.


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Five rounds for time of:
10 Deadlifts (225/155)
20 Overhead Walking Lunge Steps (45/25)
10 Toes-to-Bar (sub 3x Sit-ups)

14:56 Rx'd

Still sick still too much resting between rds


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As many rounds as possible in 12 minutes of:
5 Chest-To-Bar Pull-Ups
5 Overhead Squats (95/65)
10 Chest-To-Bar Pull-Ups
10 Overhead Squats
Continue with 15…20..25…30…35

4 RDS plus 1 c2b

Bronchitis. *cough* awful performance.


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Filthy 50

Filthy fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

29:08 Rx'd


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“Lynne”
Five Rounds For Total Reps Of:
Max Reps Bench Press @ Body Weight
Max Reps Strict Pull-ups


101 @ 195lbs. No rest but transit time btwn bench and pulls


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Strength:
Push Press: 70%x3 reps, 80%x3 reps, 90%x3+ reps (Last set is a for max reps).


“Option B”
21-15-9
Overhead Squat (95/65)
Box Jump Over (24/20)
Kettlebell Swing (55/35)

235 1 rm PP

8:12 Rx'd

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Strength:
2 Power Cleans + 1 Squat Clean (heavy for the day)

WOD:
“Harper”.
Complete as many rounds as possible in 23 minutes of:
9 Chest to Bar Pull-ups
15 Power Cleans (135/95)
21 Air Squats
Run 400m with (45/25) plate

225

3 rds plus 7 PC. Rx'd. RIP.

Not very motivated today after the 10K row


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Row 10k

40:09.

I was probably a few seconds faster but that's all I can recall. Pretty sucky.


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Breaking muscle gymnastic challenge day 1

5 X 3 at .8 Press(155)


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PP wendler week 2

“Big clean complex”: Complete 6 sets of the following complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

135-165-185f-185f-165f-135


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Option B:
10-9-8-7-6-5-4-3-2-1 Ground-to-Overhead (95/65)
1-2-3-4-5-6-7-8-9-10 Burpee Over Bar

11:27 Rx'd

All snatches unbroken.

Squat snatch practice

21-15-9
Overhead Squats (115/85)
Pullups
Ring Dips

10:22 Rx'd




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“Option B”
Four rounds for time of:
30 Wallballs (20/14)
20 Kettlebell Swings (55/35)
10 Burpees

17:21 Rx'd


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25-20-15-10-5 (10 min cap)
Double Unders
Toes-to-Bar
*Rest 5 Minutes
2 (15 min cap)
For time:
1000m Row
50 Wallballs (20/14)
10 Pull-ups

I rested 1 min and took the opportunity to practice ttb.

19:47


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Push Press: 75%x5 reps, 85%x3 reps, 95%x1+ reps (Last set is a for max reps).

WOD:
Complete the following for time:
50 Walking Front Rack Lunge (135/95)
50 Toes to Bar
*Kicker = If you break the lunges (Bar leaves the front rack position), immediately perform a 6 over bar burpees. For the toes to bar, if you break (come off the bar), immediately perform a 3 wall walks

15:08 Rx'd

Lunges were in place and weren't the worst part. Looked easier on paper. Toes to bar need work


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Strength:
Back squat: 75%x5 reps, 85%x3 reps, 95%x1+ reps (Last set is a for max reps).

WOD:
Complete 5 rounds for time of:
100m Sprint
10 Deadlifts (275/205)
100m Sprint
10 Pistols, alternating

18:11 Rx'd I coulda gone harder but my lower back thanks me.


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4x4 split jerk at 80% (195)

Brutal lift. It's all I'm doing tonite cause of the WOD tomorrow.

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1 Hang Clean + 1 Clean (Start at a moderate weight and work up to a max 1+1 for the day)

WOD:
“T.U.P.”
Complete 15-12-9-6-3 reps for time of:
Power clean (135/95)
Pull ups
Front squats (135/95)
Pull ups

225 for strength. A P.R. from a year ago. I struggled with it then.

17:57 Rx'd on the WOD. Butterfly pull ups on the WOD only which was a choking point but good practice.


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Strength:
Deadlift: 70%x3 reps, 80%x3 reps, 90%x3+ reps (Last set is a for max reps).

WOD:
Complete 7 Rounds for Time of:
35 Double Unders
1 Squat Clean
*Kickers =
1) You must use the same weight across the board for the cleans. Meaning…Once you declare a weight for the clean, you must stick with it for the entire 7 rounds.
2) If you miss a clean, you do not get a “redo” rep. Move straight into the next round of double unders. Choose wisely!
*Post time and accumulated total weight cleaned for the 7 rounds (I.E.: If you choose 225# for your cleans and make all 7 lifts your total will be 1,575 (225#x 7 successful cleans); however if you miss 1 one rep, then it would be 1,350 (225#x 6 successful cleans).

1350. 8:47 Rx'd


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Lifting only. I had to lecture this morning and needed to get to work early.

4x4 power clean at 80% (195)
6x1 thruster at 90% (198)

Slightly lower than calculated but I'm still feeling my neck injury.


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New year. New programming.

Tonite:

5x3 push press at 80% (185)
6x2 back squat at 85% (275)

10 min AMRAP

5 strict pull ups
5 strict ring dips

8 plus 5 pull ups complete

I'm nursing a neck injury now so that's all I wanted to give today.




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Strength:
Deadlift: 65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is for max reps).

WOD:
Complete 3 Rounds for Time of:
21 Toes to Bar
15 Strict Handstand Push-ups
9 Front Squat (Bodyweight)

17:06 Rx'd. I didn't expect that to go the way it went.


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12-9-6

Squat clean 225
MU

Scaled to 205 after several misses-rep 3

MU on rings

19:32


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Strength:
1RM Snatch

WOD:
Elizabeth
21-15-9 reps of:
Clean 135/93
Ring Dips

165 with a sore/tweaked neck

7:22 Rx'd


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1 RM push press 235

Fran

4:46 Rx'd

Not sure if this is a PR. Partial butterflies at first then kips. Let go off the pull up bar early during RD 15


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Annie

8:29 Rx'd

1 RM BS 315


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