Back squats; 15-min AMRAP

Back squats
115# x 10
125# x 5
105# x 15
125# x 5
95# x 20
135# x 5

Could have gone heavier overall on the sets of 5, but I was sore and wanted to save something for the met con!

15-minute AMRAP:
3 power cleans + 1 thruster (95#; 120# was rx'd)
5 kettlebell swings (16 kg rx'd)
7 chest-to-bar pull-ups

8 rounds even
(I got mixed up and did hang squat cleans instead of power cleans. I didn't sleep well last night... foggy-headed, but working out felt good!)

AMRAP: deadlifts, burpees, toes to bar, run

12 minute AMRAP
- 5 deadlifts (155#, rx'd)
- 7 lateral bar burpees
- 9 toes to bar
- 100m run

5 rounds + 5 deadlifts

Running Cindy

15 minute AMRAP:
300m run
n rounds of Cindy (n increases each round)

I completed 3 rounds + the run + 35 reps

Pull-ups felt springy! I never had to break up a set of 5. Push-ups felt hard, of course.

Back squats, 10 min AMRAP

Back squats: 165# x 3, 175# x 3, 3, 3

10 min AMRAP
10 hang power snatches (65#) *
12 OH plate lunges (25#)

6 rounds + 4 reps

* Snatches for the first 3 rounds, then hang squat cleans for the rest, because my left wrist was hurting

Jack (abbreviated)

20 min AMRAP
10 push presses (75#)
10 KB swings (20 kg)
10 box jumps (20")

I finished 7 rounds in 16 minutes. The push press was the hardest - hard on my wrists, and I was worried about losing lower back form.

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.

Sectionals WOD 11.2 @CFD

AMRAP in 15 minutes:
9 deadlifts (100#)
12 push-ups
15 box jumps (20")

6 rounds + 9 deadlifts = 225 reps total

I did push-ups on the floor, trying to hit the top of my belly instead of the middle.
I stepped down from the box instead of jumping down. Box jumps were the hardest part.

15 minute AMRAP @CFD

AMRAP in 15 minutes:

20 sit-ups
20 wall-balls (14#, 10')
200m row (rx'd was a 200m run with your ball)

I got 4 rounds + 20 + 20 + 150m

Majorly subbed Nate @CFD

Someday, I'd like to be able to do 1 round of Nate as prescribed. For today:

2 muscle-ups became 6 ring rows + 18 seconds of static ring holds
4 handstand push-ups became pike push-ups (feet on a 20" box)
8 KB swings (20 kg instead of 24)

AMRAP in 20 minutes: 6 rounds + 6 ring rows

20 min met con @CFD

AMRAP in 20 minutes:

15 hang cleans (75#, full squat!)
12 dips (hands on parallettes, feet elevated)
21 sit-ups (ab-mat)

5 rounds + 15 cleans + 10 dips


This one wiped me out. Had to lie on the couch for about an hour afterwards, feeling vaguely nauseous. Lower back felt tired, but not terrible!