5! Increases by 5 lbs

DL 225-230-235-240-245
Press 135-140-145-150-155

DL needs to go to 10 lb progression starting at 225. Press is no excuse. Tried for 165 to no avail. Probably cause I was tired but I'm weaker.

WOD
20 min AMRAP
200m Run
7 Power Cleans (135/95)
7 CTB Pull-Ups

7 rds even. Pull ups on rings and shoulders had to touch the rings each rep.


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5!

225-230-235-240-245 then

1-1-1

275-295-300

3min burpees
1 min rest
3 min DUs
1 min rest
3 min KBs at 72lb

50 burpees
75 DUs
38 KBs



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Nancy

16:02 Rxd



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Workout 14.4
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

18 cleans Rxd


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Warm up :

Grace

9:02

Daniel

For time:
50 pull-ups
400-meter run
95-lb. thruster, 21 reps
800-meter run
95-lb. thruster, 21 reps
400-meter run
50 pull-ups

23:50

Ring pull ups


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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.


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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




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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.


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500m row
Rest 90 sec
500m row

Sp 7 x 2

1:34
1:49

135

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150 HPC for time

7 push ups every time the bar is let go

15:01

Forearm smoker.


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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


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10 min amrap

30 DUs
15 snatches 75 lb

211 reps

Painful on my back


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2000m row

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

Row: 7:21

WOD: 5 plus 2





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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.

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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.

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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.


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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


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


145 press. Weak.

4 plus 11

Better.


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"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.

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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.


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