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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DL 5! PR of 310 1 RM

20 min AMRAP

50 WB 20lb
50 DU
40 BJ 24"
40 TTB
30 c2b
30 burpees
20 PC 95lb
20 Jerks 95lb
10 PS 95lb
10 HSPU

267 reps out of 300 per round

I coulda done a lot better.


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Push Jerk 5!

PR 215

11.4

10 min amrap

60 bar facing burpees
30 ohs 120
10 mu

3 MU on the bar


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5! FS to 1 rm of 255. Failed at 275

"Jackie"

1000m row
50 thrusters 45lb bar
30 pull ups

7:53 PR

Didn't set the bar down during thrusters


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5! Thruster pyramid

P. R. 215 lb 1rm thruster

100 push-ups
50 PC 135lb
50 BJ 24"

16:15

Push ups took 5:23


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"Hammer"

Untimed

RIP


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J. T.

21-15-9

HSPU
Ring dips
Push ups

Strict HSPU and ring dips. Kipping push ups
13:45

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8!

Thrusters 95
TTB
Box jump 30"

8:19

7! Progressive thrusters to warm up


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