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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