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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