OH press; Fran on a box

OH press:
45 x 5
55 x 3
65 x 3
70 x 2
75 x 2
80 x 1
85 x 1
90 x 1
95 x 1
100 x 1 <-- Finally caught up to pregnant Libby!

Met con: 21-15-9
Thrusters (65#)
Box jump (20")

4:19

Strict press; deadlifts, pike push-ups, box jumps, shuttle runs

Strict press:
85# x 2, 2, 2, 2, fail
75# x 2

Met con: 6 rounds
6 deadlifts (155# Rx'd)
6 pike push-ups (feet on 20" box) - HSPU's were rx'd
6 box jumps (20")
1 shuttle run (10 - 20 - 30 = 120 m total)

10:16

Press, power clean, Annie

Press - 2RM - 85#

Power clean - 1RM - 130#
(failed 135#)

Annie rx'd - 7:49

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

CFT

Back squat: 185, 205f, 205
Press: 75, 95f, 85, 90
Deadlift: 205, 225, 245

Total: 540

(In January, while pregnant, I lifted 235 - 100 - 245.)

Presses, burpees, OH squats

Press (triples): 45, 55, 65, 75, fail on 85# (not even one rep!)

3 rounds:
10 burpees
10 overhead squats (65#) - rx'd was 95#

Time: 4:33

I need to work on shoulder mobility & stability.

Presses, aborted met con

Press 5x5
65, 65, 65, 70, 75(x4)

Met con: 3 rounds
10 jerks/presses *
15 med ball cleans (20#)
15 pull-ups

Time: 12:06

* Started off doing jerks (75#), but my calf was bothering me, so I switched to presses (45#)
R1: 10 jerks
R2: 3 jerks, 7 presses
R3: 10 presses

Rx'd jerks were much heavier, but my shoulder was feeling funny so I dropped down to 75#.
Broad jumps were rx'd instead of med ball cleans, but I wanted to spare my calf.

2k row + pressing @CFD

2km row: 8:20
Decided not to complete the workout, as my abs were feeling a little beat-up. Did some pressing instead.

5 x 75, 85, 85

Press & Row @CFD

Press: 3 - 2 - 2 - 1 - 1 - 1

85 - 95 - 95 - 100 - 105 (PR!) - 110f, 107f

The 105 went up pretty easily, so I bet I can hit 110 if I'm fresh. Next time...


Tabata row (for meters)
97, 96, 93, 91, 90, 89, 88, 90 = 734m total

Press, met con @CFD

Barbell work:
Press: 45# x 10, 65# x 5, 95# x 2 (Yay!)
Push press: 95# x 5, 105# x 3

Met con: 2 rounds:
600 m row
50 box step-ups (20")
Time: 10:06

(Prescribed was Griff: 2 rounds - 800 m run, 400 m backwards run)

Press & Push press

Press (singles): 75 - 80 - 85 - 90 - 95f

Push press (triples): 95 - 100 - 105 - 110 - 115 x 1

Jerks - decided not to do them

OH squat: 45 x 5, 65 x 3

CFT - 580 - 3 PRs in 1 day!

Back squat - 235
Previous 1RM was 207

Press - 100
(Prev 90)

Deadlift - 245

Total: 580
(Prev 505)

Strength training @CFD

Back squat:
170 x 3
175 x 3, 3

Press (singles)
70, 85, 87, 90-PR!

Deadlift
210 x 3, 3, 7

Weightlifting @CFD

Single snatches - working up to a max for the day
65
75 (power), 75 (power) 75 (full!)
85
90 (fail, fail)
80
85
90 (fail, fail)

Single presses - working up to a max for the day
75
85 (fail)
80
82 (fail)

Front squat - 8 singles, 135#

50 push-ups (sets of 10)

Weightlifting @CFD

Power snatch
65 x 2, 2, 2, 2

Clean
105 x 2, 2, 2, 2

Press
65 x 2, 2, 2, 2

Front squat
115 x 2, 2
125 x 2, 2

GHD sit-ups
2 x 24

Reverse back extensions
2 x 24

Shoulder press & Cindy @CFD

Press
65 x 5
65 x 5
70 x 5

Cindy
Just 10 squats shy of 12 rounds!
I did kipping pull-ups for the first 5 rounds and jumping pull-ups for the remainder.

Press:

45 x 3

55 x 3

65 x 3

65 x 3

70 x 2 (I just missed the 3rd rep! Grr.)

Nasty Girls: 3 rounds:

50 air squats

7 muscle-ups (from my knees, jumped into the dip)

10 hang power cleans @75# (should have gone heavier; 95# was rx'd)

Time: 8:45

My air squat muscles are worn out!!

Shoulders! @CFD

800m sprint: 3:43

Press:

55 x 1

65 x 1

75 x 1

80 x 1

82 x fail

Push press:

80 x 3

85 x 3

90 x 3

Push jerk:

85 x 5

85 x 5

90 x 5

95 x 4

800m runs & overhead stuff @CFD

Run 800m

21 presses (45#)

Run 800m

21 push presses

Run 800m

21 push presses (push jerks were rx'd)

Time: 15:09

Rx'd weight was 65#. That would have been super tough for the presses, but I probably could have managed 55#.

CFT @CFD (+5 rounds of Cindy)

Back squat:
45 x 5
95 x 5
115 x 3
115 x 2
165 x 1
185 x 1
195 x 1
210 - f

Press:
45 x 3
65 x 1
75 x 1
85 - f

Deadlift:
45 x 5
135 x 3
165 x 3
205 x 2
235 x 1

Total: 505

I know if I'd done this two months ago I could have put up much higher numbers. Good to do this WOD now, so I can see how I progress over the next few months!


I did 5 rounds of Cindy at the end - looking to get my push-ups and pull-ups back in order!