5x5 Push Press
*THEN*
Sit-Ups
50-40-30-20-10
Burpees
25-20-15-10-5

135

9:53 rxd

5x5 OHS
*THEN*
20 Thrusters
20 Hang Power Cleans
20 Push Press
20 OHS
20 Front Squats
*EMOM 5 Burpees
*Prescribed weight is (95/65) for all movements

OHS was not 5 x 5
45-95-115-135-155

I had to warm up my knees which are giving me fits.

8:57 Rx'd on the WOD. 

5x5 Shoulder Press
*THEN*
12 min AMRAP
15 STOH (95/65)
1 Rope Climb or 5 Strict Pull-Ups

145

8 rounds

5x5 F.S.
*THEN*
10-8-6-4-2
F.S. (185/125)
CTB Pull-Ups

205 with some knee pain.

6:23 Rxd WOD

Evening

Press 5 x 5 @135

30 MU kipping with false grip

7:52

Hands were slippery


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7x3 OHS
*THEN*
"GHOST"
6 Rounds
1 min Cal Row
1 min Burpees
1 min DU
1 min Rest

Left knee may be fucked. OHS was light.

474 reps. 

7x3 Weighted Pull-Ups
*THEN*
3 Rounds
75 Air Squats
50 Sit-Ups
25 TTB



70 lb pulls

23:00 Rxd. My TTB weakness needs to be addressed.


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"Kelly"

31:42 Rxd


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50 Dumbell Power Snatches Right Arm 45/25
40 Box Jump 24/20
30 TTB
20 Dumbbell Push Press Right Arm 45/25
20 Dumbbell Push Press Left Arm 45/25
30 TTB
40 Box Jump
50 Dumbell Power Snatches Left Arm

19:33 Rxd.


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CrossFit:
12 min to find 1RM Strict Press
*THEN*
"Cindy"
20 min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats


175 strict press

21 rds of Cindy

Pr on Cindy. I didn't rest. Just kept going.

I wonder if my back is finally healed? Lots of PRs.


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Back Squat- 10x2
*THEN*
21-15-9
Thrusters (95/65)
Bar Facing Burpees

205 BS. Need to focus on form and do this at night. No Heavy shit. 7:08 for the WOD Rx'd and unbroken thrusters.

3 rounds of: 15 Overhead Squats (135, 95) 30 Abmat Sit-ups 45 Kettlebell Swings (55, 35) 17:22 Rx'd. Kinda pissed at myself for doing some shitty OHS that I had to no-rep myself on and redo.

My fear of "Fran"

4:41 Rxd. Pr. I'm sort of pissed off cause after the 10th pull up of the 15 reps I let go of the bar.

But I wasn't out of breathe bad. And I don't have much of a cough. And I feel like a beast.

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8x2 F.S.
-THEN-
3 Rounds
10 F.S. (185/135)
20 CTB
50 DU

195 FS

13:16 WOD scaled wt to 135


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100 STOH (135/95)
*every time bar is dropped 10 Burpees

26:53 Rxd

15-12-8-10-10-10-10-10-10-5



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15-12-9-6-3
Thrusters 95/65
Box Jump 24/20
Toes to Bar

9:58

Toes to rings


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Annie

9:03

Abmat


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50 cal row
50 box jump overs
50 DL 180
50 wall ball
50 ring dips
50 wall ball
50 DL 180
50 box jump overs
50 cal row

32 min cap

327 reps til timeout


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5 RFT 135l
5 DL
5 HPC
5 pp
5 FS

7:26


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Michael

3 RFT

800m rum
50 back ext
50 sit ups

23:18


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21-15-9

HSPU on 45lb plates with an abmat

And

Pull ups

7:31


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