Snatch (10X3 @ 75%)
SQUAT SNATCH
145. Some misses. Good practice.

Power Clean (10X3 @75%)
185
Used this to warm up to snatch

Metcon (Time)
15-12-9
Deadlift 255
Strict press 135

9:04

Metcon (Time)
8 Rounds for time
20 Cal Echo bike
20 Cal Row

24:00

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Power Snatch (10X3)
135

Squat Clean (10X3)
205

Metcon (Time)
3 Rounds for time
300/250m Row
30 Wall balls 20/14
30 Clean and jerks 115/80

26:27


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Front Squat (3,2,1,1,1)
275

Hang Snatch (Heavy double)
135

Metcon (Time)
10 Rounds
5 Power cleans 155
10 Strict HSPU
15 cal row

32:23 Rxd


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3 rounds
30 Burpees
30 Squat cleans 95/65
800m run or 1000m row

I rowed the first 2 rds ran the last

38:52


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5-3-1 deload DL

8x4 Snatch at 115-135
Palm the bar while rxing!!!

8x4 PC at 190

5 RFT
30 cal echo bike
20 Janda sit ups
10 strict pull ups

19:34


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 Just shoulder work today

3 Position Snatch (work to a heavy set. Bar shouldn't be dropped)
HIgh Hang+Hang+Floor
Snatch Pull (5x3)
155 both

Metcon (Time)
50 Toes to bar
50 Strict HSPU
50 Toes to bar

19:30 wow I’m outta shape


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De-load Week Back Squat

50 Janda Sit-ups
50 Strict Pull-ups
50 Janda Sit-ups

9:33

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Snatch balance 5-5-5-5-5
 45-65-95-115-135
I hit em pretty good and solid

Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
I got to 1 pull up after 10-20-30

Fun one!

5-3-1 DL. No injuries

1-10
DL 155
HPC 155
Strict TTB

21:05

Power Snatch Balance (7X5 @ 65%)
115lb

Squat Clean (7X5 @ 65%)
115lb

Metcon (Time)
4 Rounds
25 Cal ass bike
25 Wall ball 30/20

18:05. Subbed 30lb DB thrusters for wall balls


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5-3-1 back squat. Failed on 315 cause of LBP

Hang Snatch doubles to 135
Snatch balance practice 5x3 135
FS 3-2-2-1 to fail at 305 due to LBP

3 RFT
30 cal echo bike
30 Janda sit ups

10:27 awful but probably good for my fucked up back.


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Bench Press (5X5 @75% )
225

Deadlift (4X10 @65%)
225 as well. My back got messed up last week. Used 345 as 1 rm

Metcon (Time)
Row 625m
32 Strict HSPU
32 Strict CTB pull ups

15:49. Great practice on ctb


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10-1
Double Kb FS 53lb
1-10
Over the KB burpees

11:03



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5-3-1 bench press week 2

10 rds rest at least 1 min btwn movements

15 DB pull overs or Db tri-press 75lb
5 strict ctb pull ups or chin ups


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Week 2 of 5-3-1

3 rds
30s PC/30s rest
25s PC/35s rest
20s PC/40s rest
15s PC/45s rest
10s PC/50s rest

No additional rest btwn rds

155lb barbell. Don’t drop the bar until rest time

75 reps. I was interrupted by mail man and did drop the bar before rest in the last round.


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10-1
Burpees*

*After each set, 20 foot HS walk

16:11


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10 rds not for time

25 DU's
5 bench press 225

Every 4:00 for 5 Rounds
9 Burpees
15 Kettlebell Front Squats 55/35
Run 150 ish meters

1:54
2:12
2:21
2:36
2:40

I tried for negative splits but that didn't work. KB front squats were unbroken even though I wanted to quit. Awful workout. 

AMRAP 7
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
…
Continue to Climb By (3) Repetitions Until 7:00.
Rx: 115/85

132. Great barbell cycling WOD.


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10-1
Burpees*

After each set, 20 foot HS walk

17:25

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10 RFT
10 KB snatch (total)
10 burpees

14:28



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AMRAP 20”

20 Burpees
20 sdhp 53lb kb
20 walking lunges
20 AKBS
20’ hs walk

3 rds plus 20 lunge


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Strict CTB Lynne

BW: 200

76 reps

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AMRAP 20”
20’ HS walk
10 burpees

8 plus 3 burpees

Hs walks were good but only the first was unbroken


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Hang Clean (Work to a heavy [this is a SQUAT CLEAN])

225

Metcon (Time)

50 Cal Ass bike
50 DB snatch 100/70
50 Cal Ass bike

16:18

Metcon (Time)

30 strict CTB chin-ups

1 RM snatch balance
205

Bench Press (6x6 @ 70% + 15)
325

Metcon (Time)
20 Power cleans 155/105
100 Push ups
20 Power cleans 185/125
100 Push ups
20 Power cleans 205/145

25:58 I think. Fuzzy brain.


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5x8 bench press at 215

AMRAP 20
1 strict pull up
1 strict dip

52


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3 RM
heaving snatch balance
Snatch drop
Snatch balance

135 for all. Great practice

50 Cal ass bike
50 Hand stand push ups
50 Cal ass bike

15:47

I used this as time to practice kipping HSPU. Got 7 unbroken. Ass bike was actually echo bike.

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echo bike

EMOM 3 cal. Increase by 3 every minute

Rest 2 min and repeat

15 cal/12 cal

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Bench Press (4X10 @60% + 20/12.5LBS, E3MOM)
Metcon (2 Rounds for reps)
AMRAP 12
5 Bench press 185/105
10 Bar facing burpees
Rest 4:00
AMRAP 12
25 Cal row
25 Ab mat sit ups

200 lb bench

First AMRAP: 107
Second AMRAP: 250

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Bench Press (6x6, @65% + 15/10, E3MOM)
Metcon (Time)
50 cals assault bike
45 clean and jerks 135/95
40 cals ass bike
35 clean and jerks 155/105
30 cals assault bike
25 clean and jerks 185/125
20 cals ass bike
15 clean and jerks 205/145
10 cals assault bike
5 clean and jerks 225/155

210 bench

61:26 WOD. Holy shit. I’ve never done that many C&J!


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Back Squat (5x8, @65% + 30/20, E3MOM)
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
18 Cals ass bike
9 Bench press 185/110

Back squat I started at 265 but dropped to 205 due to lbp.

5 rds on the WOD.


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Bench Press (5x8 @65% + 15/10, E3MOM)

210

Every 3:00 for 5 rounds
400m Row
Max effort burpees

Right into(after your 5 rounds)

5 Rounds
15 Power snatch 75/55
15 Toes to bar

88 burpees/15:52.

Fun stuff.

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7 minute AMRAP burpees

109

These were just any jump. Not the open WOD which was to a 6” target.


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Renee (AMRAP - Rounds and Reps)
AMRAP 20
10 Power Cleans 95/63
10 Push Ups
20 Sit Ups

11 plus 9 sit ups


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4x10 Bench press 195 e3mo3m (60%+15)

21-15-9
Power C&J
TTB

13:07

Practice assault bike runs. Death by assault bike. 3 cal a min increase by 3 cal every min


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Karen
8:50

AMRAP 20

Karen
Isabel
Grace

Got through 9 C&J

Karen is not a P.R. (thats 8:21) but I was leaving some in tank for Isabel and then Grace. I would have finished Grace but I struggled waking up on time this morning thus making it an AMRAP.


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4x5
2” Deficit RDL at 80% -85=130
Glute ham raise
Increasing BB full hack squat 5-5-5-5 (end at 235)

10 Rounds
10 Burpee to 6" target
5 Ctb pull up

12:00

RDL’s should have been snatch grip width and a 20 rep scheme.

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4” deficit RDL 5rm
270

5 Rounds
21 Cal ski
7 Kipping HSPU

12:19 but I did have a delay. Ski erg is interesting. Good kipping practice.


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4x20 speed bench
95-105-115-115
Superset
3x6 press
140-150-160
3x6 upright db row
75lb

Superset
3x10
Chin-ups
Shoulder shockers


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10 - 1
Thruster 135/95
*1 legless rope climb after each round

11:56

10-8-6-4-2
Bench press 185/105
Power clean 185/125

Rest 5:00

10-8-6-4-2
Bench press 185/105
Power clean 185/125

22:58

No dropping the bar!


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EMOM 20
10 burpees

Finished it. Good one.


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3 rds
10 DB snatch 70
10 MU anyhow

12:29




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Brute upper body

10-1
Pull-ups butterfly
Kipping HSPU
Sit-up
Run approx 100m after each round

21:33

Runs were a little longer. No biggie.

I’m getting over sickness too. Happy I hung in there.


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snatch work then

21-15-9 PS 115
42-30-18 BFburpees

16:57

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bro session plus romwod this morning

4 rds
Run 500m
Walk 100m
Run 200m

1:54 for 500m
:37 for 200m



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50/25-40/20-30/15-20/10-10/5

Kbs/burpees
53lb KB

9:20

Brute this morning


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10 rds
5 burpee over the bar
5 PS
5 pull ups

11:26


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brute body for warm up

3-Position Snatch (ground, below knee, above knee) 60%, 65%, 70% x 4 sets

115-125-135

Good practice.


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AMRAP 10”

20 ft HS walk
15 burpees
10 broad jumps

3 plus 11 burpees. Good one.


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10!
Air squats
Burpees

4:42. Ouch


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run 300m
20 HSPU
20 pull ups
20yd Hs walk
Run 300m
20 HSPU
20 pull ups
20yd hs wall
Run 300m
20 HSPU
20 pull ups

24:35

Hs walk was difficult


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50-40-30-20-10

Rkbs 53lb
Goblet squats 53lb

11:36


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brute this morning

Death by burpee at lunch

15 rds.


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Cindy with a 20lb weight vest

16 rounds in 20 min

Powered thru 20 rds for 24:59.

Pretty much no breaks.


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Brute this a.m.

Lunch
5x:
Run 400m at 1:40 pace/ 100 slowly

3x3 PS
6x3 Zercher Squat

225 on ZS for a final.

Interesting squat. I may like being introduced to it.


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5 RFT

560m run
50 Push-ups

27:08

Away from home WOD.


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Focus should  be on squeezing the back side and keeping the hands narrow in the HS walk.

10 RFT
15 cal row
10 rkbs
10 goblet squats
10 burpees

53lb kb

29:52


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10 rounds
200m run
10 HSPU
10 TTB
10 box jumps with step down 20”

32:03

That was an ass kicker


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Bro session

Incline bench 4x3. New 3 rm of 205
Ext rotators 30lb 4 x 5

Neutral grip SA DB Bench 3x12
DB Row 3x12 75lb db

50lb Db Push press 2xamap
2xamap butterfly pull ups


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A.M.

4x800m run
Rest
4x200m run

P.M.

Bro session


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Bro work

Then:

21-15-9
S2O 135
Barfacing burpees

9:24


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400m run

1:16 P.R.

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10 rounds run 300m fast run 200m slower.
No rests

29:57

O-lift evening


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15-1
Barbell hip ups at 155
1-15
Strict TTB

I had to break this up so finished this evening.


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O lift

Smell the barbell when snatching and a pause in the bottom.

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10!
75 lb DB shrugs
50 lb Hammer curls

Max 3 way raise
Max DB Pull-overs

8-12 reps
1 1/4 DB curls
Skull Crushers

Rehab/accessory work. My neck is jacked.

Press 6x3 165
Bent over row 6x3 205

Incline bench 135-145-155
Strict pull ups 10-8-8

AMRAP 12”

7 HSPU
7 CTB
7 box jump overs 20”
7 TTB

5 rds plus 7 HSPU

Loosening grip on the pull up bar at the top really helped string together CTB


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50-40-30-20-10

Cal row
Push ups

16:24


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Annie

9:09

Double unders were real struggle at first but I’m happy with my overall performance since I haven’t done as many wods lately. Core is definitely stronger


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10x3

Press 170
Bent over row 205




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800m run

3:08

20 Rep Back Squat completed at 275


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1-15 TTB
15-1 barbell hip ups 135lb

All TTB were unbroken so now I’ll up the weight to 155


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20 rep back squat at 265

Broken but I’m still working it

5 rds
30 DUs plus one rd unbroken DT at 120

Untimed technique work


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1 to 15

Slant board squats

Strict TTB

UB until I hit the last 15 TTB then I fell apart.

Behind-the-Neck Press 3x12 115
Squat                1x20 250  

Pull-Overs              1x20 75
1.Bench Press                3x12 195

1.Bent-over Rows           3x15 145

Missed the DL today.

Run max meters in 3” rest 45s x 6 RDS

Barski Snatch increasing weight by 5 lbs.

My legs are done


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10 RFT
30 DUs
10’ hs walk

9:44

Two walks were UB


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30 PS at 100

1:42

E2MOM 20 cal row. Increase by 2 each RD.

32 cal. Very hot outside.


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Run 600 Meter for 00:03:02

Rest for 00:01:30

Run 600 Meter for 00:02:48

Rest for 00:01:30

Run 600 Meter for 00:02:55

1

Rest for 00:04:00

Run 200 Meter for 00:00:52

Rest for 00:01:30

Run 200 Meter for 00:00:49

Rest for 00:01:30

Run 200 Meter for 00:00:50

2

Rest for 00:03:00

Run 500 Meter for 00:02:17

Rest for 00:01:30

Run 500 Meter for 00:02:20

Rest for 00:01:30

Run 500 Meter for 00:02:20

3

Rest for 00:03:00

Run 200 Meter for 00:00:48

Rest for 00:01:30

Run 200 Meter for 00:00:49

Rest for 00:01:30

Run 200 Meter for 00:00:47

10 min AMRAP shoulder taps

112


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10 RFT
30 DUs
10 foot HS walk

11:35

Getting better. Still needs work


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1-13

Strict Pull-ups
Strict Ring Dips

21:58


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AMRAP 10

Max shoulder taps

91 P.R.


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Behind-the-Neck Press 3x12 115
Squat 1x20 225
Pull-Overs 1x20 75
1.Bench Press 3x12 190
1.Bent-over Rows 3x15 140

I had to break up the back squat this morning after 16.


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4 RFT
Run 700m rest 1:15
Run 300m rest 3:00


“Napalm”
2 Rounds For Time:
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)

23:04. Subbed slant board squats for WB. Rehab the knee.

92 degrees outside. Very hot


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10 RFT
30 DUs
9 foot HS walk

16:04 tough on the hands


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10 min AMRAP shoulder taps

72


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AMRAP 10
Shoulder taps

66


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30 PS at 95lb

2:12


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5 RFT
15 cal row
10 burpees

7:31. Burpees were high jumps. I haven’t done burpees in what feels like a year.


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25 min jog

7 min of 7sec sprints

3 RFT
30 Cal row
15 TTB
10 DB C&J 50lb

15:54 wow it’s hot out this early


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Behind-the-Neck Press 3x12 115
Squat 1x20 215
Pull-Overs 1x20 75
1.Bench Press 3x12 190
1.Bent-over Rows 3x15 140
Stiff-legged Deadlift 1x15 230

5! Power Snatch


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“DANIEL"
50 Pull-Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-Ups

21:28 Rxd my P.R. is in September and it’s hot out there right now!



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Behind-the-Neck Press 3x12 115
Squat 1x20 210
Pull-Overs 1x20 75
1.Bench Press 3x12 185
1.Bent-over Rows 3x15 140
Stiff-legged Deadlift 1x15 225

3x (500m, 400m, 300m w/ 75sec rest b/t reps and 4min rest b/t sets.

500 2:08, 2:22, 2:37
400 1:36, 1:50, 1:49
300 1:20, 1:26, 1:24


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