Strength:
Barbell bent over rows: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

185

“Option B”
For time:
400m Run
Fran (75/55)
400m Run
Fran (75/55)
400m Run

23:57 I'm not happy with my time on this.


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Strength:
Snatch from the knee
Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.

WOD:
For time:
100 Burpee Box Jumps (24/20)
*starting at min 1, 3 Push Press 155/115 EMOM

135 hang snatch. It was really a snatch practice.

Capped the WOD at 20"

67 burpees. Need to add that to the list of things to work on. I was getting 1-3 burpees per minute at the end.

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Strength:
Power Jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

WOD: 
Complete the following for time:
100 Double Unders
75 Russian Kettlebell Swings (70/53)
50 Front Squat (135/93) *from the ground
25 Toes to Bar

12:21 Rx'd

I could have gone harder but it was still a good time. 

Even only 20! To 2

20,18, 16...

Every 2"

KB snatch alt 70lb
3 wall walks

Dnf ww RDS 14, 12

Ouch


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Strength:
Deadlift - Work up to a heavy single in 10 reps or less.

WOD:
Complete 3 rounds for time of:
Row 40 Calories
11 Thrusters (155/105)
9 Muscle-ups or 18 Chin-ups & 18 Dips

19:20. Subbed a 500+ run for rowing due to lack of rowers. 

5x3 bench 225

100 DU's
10 HPS
80 DU's
8 HPS
60 DU's
6 HPS
40 DU's
4 HPS
20 DU's
2 HPS

13:20 at 135

DU's were terrible and HPS technique was the biggest benefit.


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5!
Split jerk P.R. 245 twice
5!
PC power clean 245 once


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Pause FS 3 seconds 1 RM

255

10 RFT
45 DU's
15 WB 20lb
10 GHD sit ups

8 rds then hit 25" time cap


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5x5 back squat at 75%-245

Discovered how to practice handstand holds without a wall by using the new squat rack we installed. You won't need an assistant.


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75 squat snatches

19:38

Worst lift. Started at 135 then 115 after getting 1 then 95 after 33

19:38

Good practice. Worked on not dropping and form over ego


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10 rm BS 225 then .95 and .90

5 rds

3" AMRAP

3 MU
6 OHS 95
9 burpees
1 min rest

2/1+/1+/1+/1+

Focused on technique. OHS stability and MU openhanded


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10 RM press 140 then 95% and 90%

2 RFT

21 HSPU
14 BS 185

8:06

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5 rm HPS

135

4 min per round with 1 min rest between rounds

1000m row
Max squat clean 185
750m row
Max SC
500m row
Max SC
250m row
Max SC

22 reps


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3-6-9-12

Bar MU
OHS at body weight

Used 165 instead of 195. I tried 195 for the first 3 then failed after that too much.

20:29

Oh I'm married for 4 years and one day now to Holly. I can't say I've been the best husband or made the right choice in the beginning but I'm glad I did and she's a good mother to my beautiful children. I love all 3 very much. I'm better cause of her.


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100 KB thrusters 55lbs
-every time you drop kbs 5 burpees

21:27

I tried to do these 10 emom but thrusters are my weakness so I broke at 27


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10 rm press 135 then 95 & 90%

5 RFT

5 DL 275
200m run

2 min rest

13:31

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3 RFT


5 clusters 135
10 c2b
5 thrusters
10 pull ups
200m run


15:27

I've never had to rest as much as that.


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Find 10 rm BS then 95 and 90 percent

205

3" AMRAP with 1" rest

5 BJ 24"
5 mu

3"/1"

5 BJ 30"
5 hspu strict

3"/1"

5 BJ 30"
1 leg less rope climb

3+2/4+3/3+3

Leg less rope climbs are no joke when you're tired




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Worst beer ever

Boulevard Funky Pumpkin Spiced Sour Ale.

Has surpassed Flying Dog In Heat Wheat.

I'm putting this out there for my son and anyone else that thinks this is a good idea. It's not!!!


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Workout of the Day
A.
Every 4 minutes, for 20 minutes (5 sets) of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps
Note weight used and reps achieved.

135-185-205-205-205

9-10-8-8-9

Failed once for every set of 205 at some point. Focused on proper technique and lowering the bar correctly but I still need work.


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