20 Back squats, running snatching met con

20RM Back squat - 125#
(It wasn't too hard... definitely go heavier next time! But good for today... I've been slacking for a long time now.)

Met con:
10 power snatches (65#)
200m run
9 snatches, 200m run
...
1 snatch, 200m run

17:00

Rx'd was 75#, and I probably could have completed it, but 65# was good for today.

Heavy KB swings, Clean thrusters, pull-ups, running

On the minute for 16 minutes: 7 kettlebell swings (24 kg) = 112 total

3 rounds
10 clean thrusters (75#)
10 pull-ups
200m run

Time: 11:40

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!

Running Cindy

AMRAP in 20 minutes:
~150m run (out the back door, to the wall and back)
5 pull-ups
10 push-ups
15 squats

Finished 9 rounds + 150m + 1 pull-up

I'm worn out!

Power clean met con

5 rounds:

5 power cleans (105#)
10 burpees
15 box jumps (20")
7 toes to bar
200m run

24:00

Toes to bar were  the hardest - my core is a little tired from Michael!

Helenic WOD @CFD

6 rounds:

200m run

12 KB swings (16 kg)

6 chest-to-bar pull-ups (blue band, chin-up grip)

Time: 12:46

I was pretty worn out from a weekend of backpacking, but it felt good to get warmed up and stretched out. Glad I used 16kg instead of 12kg - all sets were unbroken. Pull-ups were tough, usually broken into 4+2.

Sprints @CFD

200m (0:45), 60" rest

200m (0:45), 60"

400m (1:41), 90"

400m (1:40), 90"

800m (3:44), 120"

800m (3:48)

Total time: 19:27

My heel didn't bother me at all! Hooray! My stomach muscles were feeling a little sore/pulled, but it wasn't bad.

Cleans & 200s @CFD

10 rounds:
Power cleans (10 -> 1 reps, 65#)
200m run

11:57

Track workout

1600 meters
- 1:52, 1:55, 1:53, 1:51
- rest 5 min

800 meters
- 1:38, 1:44
- rest 3 min

400 meters
- 1:24
- rest 1 min

200 meters
- 0:43

Calf hurt a little bit during the first two laps and during the last 200m. It's definitely sore now, so hopefully lots of icing will help it heal up soon.