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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1 RM C&J

245



“Jack”
As many rounds as possible in 20 minutes of:
10 Push Press (115/85)
10 Kettlebell Swings (1.5/1)
10 Box Jumps (24/20)

Uses a 2 pood to stay consistent with the past

8 rds

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Strength:
2 Snatch Deadlift to Knee + 1 Snatch Pull: Work up to a 3 rm


Two rounds for time of:
40 Wall Ball Shots (20/14)
30 Kettlebell Swings (1.5/1)
20 Burpees

205 snatch

11:55 WOD Rx'd

I did the first round of wall balls unbroken first time in a long time because I hate wall balls


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Bench press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

WOD:
1000m Row
50 Alternating Kettlebell Snatch (53/35)
750m Row
35 Alternating Kettlebell Snatch (53/35)
500m Row
20 Alternating Kettlebell Snatch (53/35)

245 bench

19:24 Rx'd

Still getting over The sickness I've dealt with for two weeks it's been pretty brutal but I think I'm better a lot better today


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Complete 4 rounds for time of:
5 Muscle-ups
10 Hang Squat Snatch (135/95)
15 Box Jumps (30/24)

21:36

Subbed HPS for HSS.


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

WOD:
Complete 15-12-9 reps for time of:
Clean and Jerk (155/105)
Chest to Bar Pull-ups

275 BS

11:36 Rx'd

First day back after a terrible 10 day sickness. I felt that.


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When you realize you can't stand the person you were dating and married anyway cause you knocked her up...

She got so messed up tonite on booze and weed she dropped Py when Py cried out. I yelled at her and made her sleep on the couch here at her parents. I think we need to go home tomorrow.


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I wonder if my wife will ever realize I never pay attention to her talking especially when she's drunk off her ass.


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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:
Complete 5 rounds for time:
50 ft Barbell Overhead Lunge (45/35)
21 Burpees

205 SC failed on 3rd attempt at 225

13:52 Rx'd for the WOD. TX trip for thanksgiving today with my kiddies.

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Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
*This is the first week of phase 3.

WOD: 
Complete 3 rounds for time:
30 Snatch (75/55)
20 GHD Sit-ups
10 Strict Handstand Push-ups

275 for 3 RM

13:54 Rx'd

Still resting too much between rounds. 

370 lb dead lift (DL) 1 RM

PR with my buddy Brian who also PR'd at 315


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