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.

- Posted using BlogPress from my iPhone

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


- Posted using BlogPress from my iPhone

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.


- Posted using BlogPress from my iPhone

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.


- Posted using BlogPress from my iPhone

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.


- Posted using BlogPress from my iPhone

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.


- Posted using BlogPress from my iPhone

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.


- Posted using BlogPress from my iPhone

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.


- Posted using BlogPress from my iPhone

Helen

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

10:23 Rx'd

Not a P.R.


- Posted using BlogPress from my iPhone

5 RFT

Run 400m
15 TTB

16:09

Will work toward getting them unbroken this way.


- Posted using BlogPress from my iPhone

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


- Posted using BlogPress from my iPhone

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

8:37 Rx'd



- Posted using BlogPress from my iPhone

100 abmat sit ups unbroken.

3:59

- Posted using BlogPress from my iPhone

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

8:17


- Posted using BlogPress from my iPhone

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


- Posted using BlogPress from my iPhone

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.

- Posted using BlogPress from my iPhone

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.


- Posted using BlogPress from my iPhone

7 RFT

7 fat grip DL 135
7 dog bone pull ups

9:36


- Posted using BlogPress from my iPhone

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


- Posted using BlogPress from my iPhone

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.

- Posted using BlogPress from my iPhone