Sumos & thrusters

Lifting: 1 power clean & 1 full clean on the minute for 10 minutes, 95# (about 75% of my 1RM)

Met con: 3 rounds
15 sumo deadlift high pulls (55#)
15 thrusters (55#)
Time:6:10

Rx'd was 5 rounds, but I was worn out from yesterday's DL's & PU's, and Clark was starting to get cranky. Good workout.

Deadlifts & pull-ups

Power snatches - did a few singles at 75#. Coordination is so tough!!

20 minute AMRAP
7 deadlifts (155#, my current BW. Rx'd was 1.25 x BW, which would have been 195 for me. Uf DA!)
7 pull-ups

10 rounds + 1 deadlift

I finished the 10 rounds in 19 minutes and decided my back was too achy to do any more.

2 tabatas

Push-up tabata: 7, 7, 7, 8, 8, 8, 9, 6 = 60
Sit-up tabata: 10, ..., 10, 11 = 81

Missed most of the rest of the workout, tending to Clark.

Squats, snatches, 400's

Strength: One back squat on the 0:30 for 10 minutes (20 squats total)
Rx'd was your 3RM weight, but I used 155#.

Met con: 10-8-6-4-2 snatch (65#)
Each set separated by a 400m run (4 runs total)

Time: 11:51

85# was rx'd - I could have done that, and probably would have had much better form. As it was, I got through the snatches quickly & had to get right back on the run - ugh, but good for me!

Pushing & more pushing

Deadlift - work up to a 5RM
135 x 5
185 x 5
205 x 1
185 x 5

My back is weak. Sigh.


Met con (very scaled): 3 rounds
5 presses (65#)
5 jumping air squats
10 self-assisted ring dips (toes on box)
10 jumping air squats
15 push-ups
15 jumping air squats

Time: 11:25

Ladies' Night @CFD!

Modified Team WOD 6 from this year's regionals:

You and a partner complete the following, only 1 person working at a time:

100 double unders
60 burpees
60 DB ground-to-overhead (25#)
60 toes-to-bar
200' OH walking lunge (25# plate)
150' sprint

Fun!

Hammy met con

Clean & jerk
105# x 1, 1, 1 (85% of 125#)
100# x 1, 1, 1 (80% of 125#)

Met con:
Row 2 minutes
5 - 4 - 3 - 2 - 1 Deadlift (185#) and thrusters (85#)
Row 2 minutes

Row: 36 calories
Doublet: 4:55
Row: 33 cal

Rx'd weights were 200# and 100#. I did all of the thrusters unbroken, but most of my deadlifts were singles - tough!!

3 x 3-min AMRAPs

Jerk: 85% 1x8
110# x 8 singles

3-min AMRAP - repeat 3 times, with 1-min rest in between each
3 jerks (95#)
6 KB snatches (16 kg, 3 per arm)
9 push-ups

1) 2 rounds + 7 reps
2) 2 rds
3) 2 rds (failed 1 jerk, did 2 snatches at 12 kg instead of 16)

Joel's b-day WOD

Back squat: 60% 2x3
135 x 2, 2, 2

Bent row: 75% 3x5
65# x 3, 75# x 3, 85# x 3, 3

WOD: 4 different 4-minute AMRAPs, with 1-min rest in between each
1) 1 round + 10 reps
5 burpee pull-ups
5 DB thrusters (25#)
25 double-unders

2) 2 rounds
10 snatches (65#)
15 wall balls (14#, 8')

3) 1 round + 21 reps
7 DB hang squat cleans (25#)
10 burpees
7 knees to elbows

4) 2 rounds + 14 reps
4 deadlifts (155#)
10 box jumps (20")
5 pull-ups + 5 dips (paralettes)

Front squat: 60% 2x3
120# x 2, 2, 2

Clean pull: 75% 3x3
80# x 3,3

Chipper:
50 box jumps (20")
25 pull-ups (kipping)
50 KB swings (16 kg)
50 sit-ups
50 DB hang power cleans (25#)
800 m run
50 GHD back extensions

Time: 22:11

CFT

Squat: 135, 185, 205, 215
Press: 75, 100f, 95f, 85
Deadlift: 135, 205, 235f

Total: only 505

Box jumps, squats, tabata row

Working on max height box jump - I got up to 32"

Back squat: 135 x 3, 145 x 3, 3

Tabata row: 87, 89, 89, 88, 87, 87, 87, 86 meters
Last time, I got over 90 meters on nearly every set... definitely was not feeling very powerful today.

Muscle clean & push press met con

Warm-up lifts
Front squat: 105 x 3, 3
3 power cleans + 3 hang cleans + 3 jerks: 45#, 75#
Power snatch: 45 x 3, 65 x 1, 1, 75 x 1, 1

WOD: nth round => n muscle cleans followed by n push presses
Do 3 times, resting as needed between

1st attempt (75#) - 3 rounds + 1 clean
2nd attempt (65#) - 4 rounds
3rd attempt (65#) - 4 rounds

This was tough!

Squats & Volkswagon @CFD

Back squat: 150 x 5, 5, 5, 5

Straight leg deadlift: 95 x 5, 125 x 3, 3, 3, 3

Snatch push press: 65 x 3, 3, 3, 3, 3


Volkswagon: 21-15-9
Bench press (75#)
Pull-up (kipping)
Time: 9:53

Cindy at home

Car battery is dead, so worked out at home. Haven't done this in a while!

5 pull-ups (jumping)
10 push-ups (half+ with elbows close)
15 air squats OR sit-ups (did squats on the odd rounds, sit-ups on the evens)

Completed: 10 rounds + 5 + 8

Sit-ups were slow, but they meant I didn't have to get back on the push-ups so soon.