Strength:
Push Press - 1RM

WOD:
Four rounds for time:
15 Deadlifts (155/105)
15 TTB
30 Sit-ups

245 PP

14:14 Rxd


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Push press 5! Failed at 195

WOD:
On a 25-minute clock
1 Mile Run
Then perform as many rounds as possible of:
11 Chest-to-Bar Pull-ups
7 TTB
7 Push Press (155/105)

4 rds plus 2 pull-ups Rxd

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Cindy

21 rds plus 2 push ups Rxd.

P.R.


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Strength:
Bench Press: Warm up, then: 5@75%, 3@85%, 1+@95%x (Last set is a for max reps).

WOD:
4 rounds for time of:
800m Run
15 Overhead Sqauts (75/55)
15 Sumo Deadlift High Pulls (75/55)
*Time Cap

22:58 Rxd



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KB Lynne 1.5 pood

114 reps

Strict pull ups


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Strength:
Deadlift: 3@70%, 3@80%, 3+@90% (Last set is a for max reps).

WOD:
Complete as many rounds as possible in 20 minutes of:
200m Run
1 Rope Climb
15 Burpees
1 Rope Climb
40 Sit-ups

I tweaked my back so I didn't do the deadlifts. Four rounds on the WOD RX


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21-15-9
Overhead Squat 135/95
Box Jump Over 24/20
Kettlebell Swing 1.5/1

11:10 Rxd

Not as good as I could have done


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"Filthy Fifty"
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/25)
50 Walking Lunge Steps
50 Knees To Elbows
50 Push Press (45/35)
50 Back Extensions (Sub Good Mornings (45/35) or Supermans)
50 Wall Ball Shots (20/14)
50 Burpees
50 Double-Unders

24:08 P.R. Rxd.


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Strength:
2 Power Cleans + 1 Squat Clean (heavy for the day)

WOD:
4 Rounds
7 Handstand Push-ups
14 Box Jumps (30/24)
21 Air Squats
28 Sit-ups
400m Run

20:17 Rxd


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30 muscle ups

No false grip

7:33


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Strength:
Deadlift: Warm up, then:
5@55%, 5@60%, 5@65% of 1RM

WOD:
10-9-8-7-6-5-4-3-2-1
Ground-to-Overhead (135/95)
1-2-3-4-5-6-7-8-9-10 Burpee Over Bar

Used two 53lb KBs instead and regular burpees. Goal was to be consistent at burpees.

18:33

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"Karen"

150 WB shots

8:21 Rxd. P.R.


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Strength:
Push press: Warm up, then:
5@55%, 5@60%, 5@65% of 1RM

WOD:
21-15-9
Overhead Squat (135/95)
Box Jump (24/20)
Kettlebell Swing (2/1.5)
Push-Ups
Sit-Ups

Skipped push press.

My back was giving me fits so I decided to scale the weight to women's weight.

11:11


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Strength (Deload week):
Back squat: Warm up, then:
5@55%, 5@60%, 5@65% of 1RM

WOD:
10 rounds (20 minutes)
Every minute on the minute complete:
Even minutes: 10 Thrusters (95/65)
Odd minutes: 12 Burpees
*Kicker = After every 2 rounds (4 minutes), the reps on the thruster will decrease by 2, but the weight will increase. Rx is as follows:
Round 1-2 = 10 reps (95/65),
3-4 = 8 reps (115/75),
5-6 = 6 reps (135/95),
7-8 = 4 reps (155/105),
9-10 = 2 reps (185/125)

I didn't finish all the Burpee's at the last few rounds.


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Strength:
Deadlift: Warm up, then:
5@75%,
3@85%,
1+@95%
(Last set is for max reps).

WOD:
50 Box Jumps (24/20)
25 Chest-to-Bar Pull-ups
50 Kettlebell Swings (55/35)
25 Front Squats (95/65)
50 Walking Lunge Steps
25 Push Press (95/65)
50 Knees-to-Elbows
25 Burpees
50 Wall Ball Shots (20/14)

I worked from the bottom up.

26:30 Rxd. Too much resting


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WOD:
Complete 5 rounds for time of:
100m Sprint
10 Deadlifts (275/205)
100m Sprint
10 Alternating Pistols

12:44

DL at 225.

Again I focused on technique and form I think there needs to be a rule written for somebody with my lower back problems and damage from the military to stick at no more than 225 for high rep deadlifts.

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Strength:
1 Hang Clean + 1 Clean (Start at a moderate weight and work up to a max 1+1 for the day)

WOD:
Complete 15-12-9-6-3 reps for time of:
Power Clean (135/95)
Burpees
Front Squats (135/95)
Burpees

225

16:56 Rxd

I really focused on my technique improvement tips that I learned this weekend from my certificate class attendance.


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C&J 1 RM

WOD:
Complete 50-40-30-20-10 reps of:
Wall Ball Shots (20/14)
Russian Kettlebell Swings (55/35)

255 ugly

14:52 Rxd. Wall balls are my Achilles' heel.


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HS hold practice.

Death by KB Thruster

15" cap
Start at one on failure.

Failed after 10 on minute 11.




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Strength:
Back Squat: Warm up, then:
3@70%,
3@80%,
3+@90% (Last set is a for max reps).

WOD:
5 rounds, each lasting 3 minutes Complete as many rounds as possible of:
3 Ground To Overhead (155/115)
6 Ring Dips
9 Chest-To-Bar Pull-Ups
*Rest 1 Minute Between each 3 minute round.

Pick up where you left off.

9 plus 3 G2O

Rxd.


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