Presses & met con

Press:
45# x 5, 5
55# x 5, 5
65# x 5
75# x 5

Met con: 4 rounds, 2:30 per round
250m row
10 toes to bar
KB swings (20 kg) - as many as possible before 2:30 is up
Rest 1 min

Score is # of swings
I got 12 + 10 + 11 +8 = 41 total

Endurance!

12 > > > 1
Burpee box jumps (20")
GHD sit-ups
Thrusters (25# dumbbells)
200m run

34:21
UF DA! I didn't drink water before this workout and got a big headache afterwards. Tough, but I'm glad I did it!

This is my 1100th post!

Back squat: 7 triples, all at 175#

Met con: 5 rounds:
12 lunges (75# barbell across shoulders)
30 double-unders
8:08

Double unders felt pretty good!
Rx'd was 75# overhead... maybe next time.

OH squats, nifty met con

OH squats: 5 doubles at 80%
85# x 2, 2, 2
95# x 2, 2
(I think I underestimated my 1RM.)

Met con:
3 rounds of:
3 min AMRAP:
- 5 hang power cleans (75#)
- 5 front squats (75#)
- 5 push-ups
Then a 400m run at the end of the 3-min interval
Then a 1-min rest before starting the next round.

Round 1: 3 rounds + 10 reps, finished at 5:05
Rd 2: 3 rd + 9, 11:11
Rd.3: 3 rd + 10, 17:08

400s & deadlifts

20 min AMRAP
400m run
21 deadlifts (105# rx'd)

I finished 6 rounds in ~19:30. Not as hard as yesterday's.

Snatches, met con

Snatches - 8 doubles at 73# (85% of 1RM)
Felt really good! Just the right amount of weight. Went from the floor, landed in a full squat.

Met con:
30 burpees
3 rounds of:
- 10 hang power cleans (95#)
- 15 pull-ups
- 20 air squats
800m run

Total time: 15:35

Endurance WOD

1 mile run (7:53)
4 rounds of:

• 10 goblet squats (holding Clark, 24#)
• 10 kettlebell swings (16 kg)
• 10 walking lunges (2 rounds holding Clark)
• 25m prowler push (100#)

1 mile run (7:33)

Total time: 24:25

I pushed it on the last 800m - Clark was fussy, so I wanted to get back to the gym to comfort him!

Heavy met con

5 rounds:
1 strict pull-up + 1 ring dip (rx'd was a bar muscle-up)
5 front squats (125#)
10 kettlebell snatches (5 right, 5 left, 16 kg)

Time: 8:37

Yay unassisted ring dips! I did have the straps set narrow, which makes it a little easier.

Endurance WOD

Round 1:
100m run
9 box jumps (20")
9 sit-ups
9 burpees
Round 2: 200m / 15 reps
Rd 3: 400m / 21
Rd 4: 200m / 15
Rd 5: 100m / 9

Time: 15:02