Cleans; front squats & burpees

Strength - worked up to a 135# clean

Met con: 10 ---> 1
Front squat (95#, 105 was rx'd)
Burpees

9:25

Run; Deadlift; Front squats + burpees + swings

Ran to and from the gym, with Clark in his stroller. 4 miles round trip.

Strength: deadlifts
185# x 3
195# x 3
205# x 2
215# x 2
225# x 1

Met con: 3 rounds
12 front squats (95# rx'd)
12 burpees
12 kettlebell swings (16 kg)

7:45
(Burpee pull-ups were rx'd, but I subbed swings so I could stay near Clark.)

Front squat, shoulder-y met con

Front squat:
95 x 5
105 x 3
115 x 3
125 x 3
135 x 2
145 x 2
165 x 1
175 x 1

Met con:
100 double unders
6 rounds of
- 3 ring dips (blue band)
- 5 thrusters (65# Rx'd)
- 7 pull-ups
100 double unders

13:07

Front squats; FGB-ish met con

Front squats: 155# x 2, 2, 2, 2, 2

Met con: 3 rounds
45 s Handstand push-up practice; 15s rest
45 s thrusters (65# rx'd); 15s rest
45 s pull-ups; 15s rest
45 s deadlifts (155# rx'd); 15s rest
1 min rest between rounds

R1: 11/10/9 = 30 reps
R2: 11/10/11 = 32 reps
R3: 12/10/12 = 34 reps

Handstands -->
R1 walked up the wall, walked out a few "steps" and back again
R2 kicked up to the wall, lifted hands one at a time
R3 handstand hold

Front squats; Deadlift, push-ups, rowing

Front squat: 85% 5 x 2. Carried 150# across all 5 sets. (Not sure what my 1rm is exactly)

Met con: 21 - 15 - 9
Deadlift (135# - rx'd was 155#)
Push-up
Row (Calories)

Time: 7:54

Front squats; shoulder-ish met con

Front squat, 5x5 at 135#

Met con: 21 - 18 - 15 - 12 - 9 - 6 - 3
Overhead squat (45#)
Double-unders
Push-ups (Games style)

Time: 12:13

My double-unders were all unbroken! I only broke up the set of 18 OH squats, I think.

Front squats, power cleans, KB swings

Front squat: 5x5
125# x 5, 5, 5, 5, 9

Met con: 20 minute AMRAP:
1 power clean (65#)
2 KB swings (20 kg)
3 cleans
4 swings
...
21 cleans
2 swings

Notes: front squats felt really solid - yay!
Met con was grippy. All the cleans were muscle cleans.

Front squats, met con

Kept things light, as my back is still not perfect.

Front squat: 5x5
95#, 105# for 4 sets

Met con: 5 rounds - start each movement at the top of the minute
1 min row (for calories) - 14, 15, 15, 14, 14
10 hang power cleans (65#)
15 push-ups

Total number of reps: 197
Rx'd for cleans was 105#, and for push-ups was 20 reps.

Front squats, sled-pulling met con

1 1/4 front squats
(Squat below parallel, raise to just above parallel, then go right back down again and then all the way up.)
165 x 3, 3, 3, 3
95 x 3

Met con: 3 individually timed rounds
30 yd walking lunge (45# BB overhead)
30 yd sled pull sprint (25#)
30 yd backwards pull (  "  )
100 m farmer carry (40# DBs)

Times: 2:38, 2:17, 1:54

I got faster because my transitions improved. I didn't like this WOD all that much. Walking lunges were good, but I felt awkward and not all that challenged on the other movements. Should have gone heavier on everything?

Front Squats & Jackie-esque

Front squats - 5 doubles
135 - 145 - 150 - 155 - 160 fail

Met con
1000m row
50 seated twists (25# dumbbell)
30 KB swings (24 kg - uf da!)

8:39

Front squat, aborted met con

Front squat - 3 sets of 10 squats, starting each set on the minute, 95#

Started Half Badger but didn't even make it through the first 400m run because of my calf. Did rounds of Cindy until Scott finished his Half Badger. Got through ~6 rounds in 10 minutes.

Front squats (doubles)
115# x 2, 2, 2, 2, 2
125# x 2
135# x 2
145# x 2
155# x 2

Met con: 7 rounds:
3 jerks (95#)
5 KB swings (1.5 pood = 24 kg)
7 roll-ups

8:09

Lotsa squats @CFD

OH Squat (singles): 75 - 80 - 85 - 90 - 100 (PR?) - (110-f)

Front Squat: 115 - 125 - 135 - 145 - 165 - 175

Back Squat: 185 - 195 - 205 - 205 - 207 (PR?)

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

Weightlifting @CFD

Snatch:
70 x 2, 2, 1/f
(Got it up OK but lost my balance in the OH squat position!)

Power clean:
90 x 2, 2, 2

Jerk:
105 x 2, 2, 2

Front squat:
115 x 2
105 x 2, 2

GHD sit-ups
4 x 15

Weighted ab mat sit-ups (12 kg)
2 x 15

Front Squat @CFD

Skill work: tall cleans (triples)
45, 45, 65, 65, 85, 85

Front squats
145 x 1
115 x 10
145 x 1
95 x 20
145 x 1
75 x 30

I was dreading the last set, but then it didn't actually feel so bad - maybe because someone was videotaping me...? I think I'll have sore quads tomorrow.

Battle Cindy @CFD

Great workout: 4 rounds
The person on "defense" does a round of Cindy for time, while the "offense" does as many front squats as possible (taking the bar from the ground). Your score = number of squats. Then trade who's on offense and defense. Four "innings". More details here.

I went up against Maiya. I got 14, 16, 17, 17 front squats (95#).

Really tough, especially after doing 100 95# back squats yesterday! Having an opponent definitely motivated me to go faster on the Cindy portion.