Strength:
Back Squat
70% x 3
80% x 3
90% x 3+

WOD:
Five sets of:
Against a 2 minute running clock, complete:
3 Hang Cleans (135/95)
6 Shoulder To Overhead
9 Front Squats
Max Rep Burpees
*Rest 2 minutes between rounds; score number of burpees 

87 Rx'd

Skill warm up

Inching closer to a HS hold

12" AMRAP
15 ring rows
20 hollow rocks
20 supermans

4 plus 15 RR

1. Front squat: 3, 2, 1, 1, 1, 1, 1

2. Power snatch+hang snatch: work up to 80% of best power snatch. 1+1 x 5 sets.

3. Power clean+hang clean+jerk: 1+1+1 x 5 sets…work up to 80% of best power clean.

4. Back squat: 2, 1, 1, 1.

FS 285 fail 295
PS 155
C&J 225 fail
BS 295

Technique focus over weight. My knee thanked me.


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HS holds making good progress.

15" AMRAP with a 45lb vest

2 strict pull up s
2 strict k2e
2 strict TTB

16 total

1. 2 POS cleans: floor, mid thigh. Work up to 80% for 5 sets.

2. Front squat + jerk: work up t0 80% of best cj. 2 fs + 1 jerk x 4 sets

30 good mornings with a 45lb bar.




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WOD:
For Time:
Buy In: 400m run
40 Double-Unders
30 Abmat Sit-Ups
15 HSPU
40 Double-Unders
20 Abmat Sit-Ups
10 HSPU
40 Double-Unders
10 Abmat Sit-Ups
5 HSPU
Cash Out: 40 Wall Ball Shots (20/14)

10:05

I pulled something in my neck so I would guess this could be faster.


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Strength:
Back Squat
Warm up, then:
65% x 5
75% x 5
85% x 5+

WOD:
For time:
400m Run
9-6-3
Thrusters (155/115)
Strict Pull-Up
400m run

7:16 Rx'd



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Ring Row Lynne

BW 195

151


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Strength:
3 position snatch-mid-heavy for the day
*focus on speed and being smooth

WOD:
EMOM 20:00 (5 sets)
Min 1: 100m Run
Min 2: 5/4 Ring Muscle-Ups
Min 3: 40 Double-Unders
Min 4: 16 Goblet Lunge With KB 70

Finished Rx'd



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HS hold breakthrough today. Good to include attempts in warm ups.

15" AMRAP
1 strict pull up
2 strict k2e
3 strict TTB

17 plus 2 TTB


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Jackie

1000m row
50 thrusters at 45lb
30 pull ups

8:18

Butterfly pulls ups P.R. w butterflies


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"Nate"

20 min AMRAP

2 MU
4 HSPU
8 Kbs 70lb

13 plus 2 HSPU

P.R.


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3 Rounds

8 Strict HSPU

5 Strict MU

5:55 at home. My rings hang lower so it makes it more difficult.


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Strength:
Every 3 Minutes for 9 Minutes (3 Rounds)
1:00 Front Plank
0:30 Left Plank
0:30 Right Plank
0:30 Flutter Kicks
Every time you fall out of position, perform 3 Burpees

WOD:
Three rounds for total reps:
1 Minute Row For Calories
1 Minute Lunges Plate Overhead (45/25)
1 Minute Box Jumps (30/24)
1 Minute Single-Arm KB Snatches (70/53)
1 Minute Sit-Ups
1 Minute rest

No burpees

242 Rx'd


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Strength:
3RM Strict Press

WOD:
Every minute on the minute for 15 minutes:
Min 1: 150m row
Min 2: 10 burpees
Min 3: 15 Russian Kettlebell Swings (70/53)

180 should have done 185-195

WOD Rx'd


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500m row
20 PJ 135
20 c2b butterfly
250 row
15 PJ
15 c2b
125 row
10 PJ
10 c2b

Untimed this and worked on butterfly chest to bar. I got 2 to 3 unbroken so I need more work in this area


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Lynne

BW 195

134 reps P.R.


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L hold practice

I need to work on this every day

10" Max strict pull ups with a 45lb vest

30

I need to do this everyday too

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4x5 press

135-155-155-155

8" AMRAP

5 kipping HSPU
10 butterfly pull ups
30 DUs

4 rds


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2 min for max reps

Strict ctb pull ups
Strict pull ups
Strict k2e
Strict TTB
V-ups
Hollow rocks

15,22,19,13,28,42


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100 DUs
3 rds
15 KB C&J two at 53lb
1 legless rope climb

49 unbroken DUs cash out

I didn't know my time when I finished.

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With a 45lb vest:

6 min max pull ups

8 min AMRAP
5 Ring rows
10 Push ups

30 for pull ups

5 plus 3 push ups


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