Strength: 3x10 Front Squat
-THEN-
12 min AMRAP
8 TTB
12 Burpees
16 KBS (55/35)



155 on FS. Coulda done more but my back said no.

5 rds plus 2 Rxd.

Forearms smoked.


- Posted using BlogPress from my iPhone

DL 7!

185-195-205-215-225-235-265

Then 275 for one rep. Failed first try made it the second. Good improvement

Later:
4 rounds with a 20 minute cutoff of:
3 Rounds of the Press Series and 1 400m run = 1 Round
3 Shoulder Press 135/95
5 Push Press
7 Split Jerks
400m Run

16:28 Rxd




- Posted using BlogPress from my iPhone

5 Kb/db squat cleans 55/35
5 kb/db thrusters
5 kb/db push press
10 walking lunges in the front rack position

4 rds 7 lunges Rxd. There's a lot of discouragement from goin Rxd. Good thing I ignore it.


- Posted using BlogPress from my iPhone

500m row
Rest 90 sec
500m row

Sp 7 x 2

1:34
1:49

135

- Posted using BlogPress from my iPhone

150 HPC for time

7 push ups every time the bar is let go

15:01

Forearm smoker.


- Posted using BlogPress from my iPhone

Increasing DL's to start. Then:

12 min AMRAP
10 DL (225/155)
10 KBS (70/55)
10 Burpees

3 rds plus one DL

Took my time on the DL but they worked out


- Posted using BlogPress from my iPhone

10 min amrap

30 DUs
15 snatches 75 lb

211 reps

Painful on my back


- Posted using BlogPress from my iPhone

2000m row

7 minute AMRAP
5 power Cleans 135/95
10 ring push-ups

Row: 7:21

WOD: 5 plus 2





- Posted using BlogPress from my iPhone

2 rounds
20 Kbs Russian
20 Kbs American
20 1arm Kbs
20 1 Arm rotating Kbs
20 Kb clean
20 Kb Snatches

Same arm for each 20 part that was single arm for first rd then switch arms for 2nd rd

14:37 at 1.5 pood.

- Posted using BlogPress from my iPhone

K2E Annie knees to elbows

50-40-30-20-10

DUs
K2E

7!

Start at 185 but quit at 235 due to too much strain on my lower back. No need to risk injury.

- Posted using BlogPress from my iPhone

5 Rounds
Run 400m
10 Burpee Box Jumps (24/20)
10 CTB Pull-Ups

23:43

Holy shit I haven't ran in awhile. My stomach cramped so bad I almost shit.


- Posted using BlogPress from my iPhone

Strength: 15 min to find 1RM Thrusters
-Then-
8 min AMRAP
1 Thrusters (95/65)
1 KBS (70/55)
2 Thrusters (95/65)
2 KBS (70/55)
etc.


185 thruster clean from ground

8 plus 1


- Posted using BlogPress from my iPhone

Strength: 5x5 Shoulder Press
-THEN-
12 min AMRAP
20 WB (20/14)
10 TTB
5 Burpees


145 press. Weak.

4 plus 11

Better.


- Posted using BlogPress from my iPhone

"Cindy XXX"

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats


395. Pull ups all strict. Chest to deck every push up.

- Posted using BlogPress from my iPhone

DL 5!

185-195-205-215-225-235
Then

5 RFT

5 DL 225
10 box jumps 24"
15 ring dips

225 for 25 reps and form just got better as I went to drive on my heels. Ring dips all strict.

19:49

Been a long time since I've DLd 225 that many reps. My legs should feel that tomorrow.


- Posted using BlogPress from my iPhone

20 min AMRAP
20 cal row
20 push-ups
20 Hang Power Clean (115/85)
20 push press (115/85)
20 SDLHP (115/85)
20 push press (115/85)
20 Hang Power Cleans (115/85)
20 push-ups

1 rd 48 reps Rxd


- Posted using BlogPress from my iPhone

18 min AMRAP:
30 DU
20 KBS (55/35)
10 STOH (115/85)



6 plus 20 DUs

Top of the classes.


- Posted using BlogPress from my iPhone

Max strict pullups in 2 minutes
Rest 3 minutes
5 rounds
Wall-balls 15
TTB 15




27 strict

10:31 Rxd


- Posted using BlogPress from my iPhone

Power Cleans 135/95 and Pushups
3-5-7-9-11-13-15

9:36 Rxd.


- Posted using BlogPress from my iPhone

5 x 5 C&J

95-115-135-155

2 min max sit ups

54

1 min max KTE

25

I only got to 4 rds of CJ cause my disc started acting up. I could hardly DL 185 without some instability.


- Posted using BlogPress from my iPhone