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!)

Deck of cards

K = 13
Q = 12
J = 11
A = 10
2-10 = n

Total: 100 reps per suit

Air squats, push-ups, sit-ups, pull-ups (only did 70 pull-ups... right shoulder started hurting)
2 jokers = 25 burpees each

Didn't time it, as I was babysitting/chasing after Clark at the same time.

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

400s; GHD, power cleans, pull-ups

3 x 400m run, 1:1 rest:
1:31, 1:27, 1:26

Met con: 7 rounds
7 GHD sit-ups
7 hang power cleans (85#) <-- meant to do 95#, closer to 65% of my 1RM.
7 pull-ups (used a thicker bar)

Pull-ups, ring dips (and holds), pistols

4 strict pull-ups
1 min rest
2 ring dips
1 min rest
18 pistols R leg

Rest 4 min

4 strict pull-ups
1 min rest
2 ring dips
1 min rest
18 pistols L leg (put my R foot down 3x)

Rest 4 min


3 strict pull-ups
1 min rest
28-second static ring hold
1 min rest
15 pistols R leg



Rest 4 min


3 strict pull-ups
1 min rest
25-second static ring hold
1 min rest
15 pistols L leg (clean!)

Jerks; burpee + ring row met con

Jerks - heavy singles
115 - 115 - 115 - 120 - 125 - 130 - 135 (sloppy!)
Tried again at 135, but missed the lift
95 x 3, 125 x 1
Need to work on getting my back foot to land first.

Met con: On the 30-second mark for 6 minutes (12 rounds total)
3 burpees
3 ring rows (rx'd was 5 chest-to-bar pull-ups... but my hands are a little beat up.)

Back squat; snatch/burpee/pull-up

Back squat: 5 x 2 (5 doubles) at 180#

Met con: 2 - 4 - 6 - 8 - 10
Hang power snatch (65#)
Burpee
Pull-up

Rx'd was 75# and chest-to-bar pull-ups. I did a few strict pull-ups but mostly kipping chin-to-bar.

Weighted pull-ups; C&J, thruster, row

Weighted pull-ups (singles): 0# - 3 - 5 - 10 - 15 - 20#

Interval WOD:
3 rounds: 10 Clean & jerks (95#), 1 min rest
3 rounds: 10 thrusters (65#), 1 min rest
3 rounds: 200m row, 1 min rest

Each round separated by a 1 min rest, each interval separated by a 3 min. rest.

1RM Back squat; Power cleans, pull-ups

Back squat: 95, 115, 135, 155, 185, 195, 205, 215f

On the minute for 12 minutes:
1 power clean (120#)
3 chest to bar pull-ups (military grip)
--- for the last 5 rounds, I did a single strict pull-up ---

Back squat, snatches, pull-ups

20RM back squat - 135# - felt hard but not quite hard enough

On the minute for 10 minutes:
1 strict pull-up
2 power snatches (75#)
- went up to 80# for the 9th round, 85# for the last round

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.

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

Back squat; prowler, clean, muscle-up wannabes

Back squat (singles)
175# x 5, 180 x 2, 185 x 2, 190 x 1

Met con: 12 minute AMRAP
50m prowler push (45# plate on the sled)
5 hang power cleans (100#)
1 strict pull-up + 1 ring dip (instead of 3 muscle-ups)

PR Party Helen!

The gym was pretty empty by the time we arrived, so I worked out mostly alone. At least I had Scott & Clark cheering for me!

Helen: 3 rounds
400 m run
21 kettlebell swings (16 kg)
12 pull-ups

12:55

The running felt OK.
I did the swings in 2 sets on the last 2 rounds
I wish I could string more pull-ups together. I was doing mostly triples and doubles.

Jonesworthy @CFD

Air squat / KB swing (16 kg) / pull-up
80 / 40 / 20 <-- Skipped this round
64 / 32 / 16
50 / 25 / 12
32 / 16 / 8
16 / 8 / 4
8 / 4 / 2

Total: 170 / 85 / 42
Time: 15:54

Uf da - I am going to be sore from the squats. My lower back felt fine through all the KB swings!

15 minute shoulder AMRAP @CFD

AMRAP in 15 minutes of:
5 pull-ups (strict were prescribed, but I kipped)
7 push press (75# - rx'd was 55% bw for women)
9 knees to elbows (I didn't get full ROM for most of mine, but I got kipping down pretty well!)

6 rounds + 3 pull-ups

Tore on round 6.
The last 3 pull-ups were *hard* - singles over the course of 1 minute.

Helen-ish

3 rounds for time:
500m row
21 KB swings (16 kg)
12 pull-ups
10 push-ups

16:43


Pull-ups were a little tougher than usual with the rowing thrown in! Swings and push-ups felt pretty good.

150 bodyweight exercises @CFD

25-50-75
Air squats
Push-ups
Pull-ups (scaled to 10-20-30)
Sit-ups

Time: 35:29

The pull-ups were slow, and the last 15 push-ups were *tough*.

Thrusters & Pull-ups @CFD

5 rounds for max reps of thrusters (95# rx'd, I did 85#) and pull-ups (strict rx'd, I kipped)

9/5
6/5
8/6
6/4
9/3

38 thrusters
23 pull-ups

One of these days I'll remember how to string kipping pull-ups together... today it was a few sets of 3, and mostly singles and doubles.

Pull-ups & wall balls @CFD

50 wall balls (14#, 8' target)
20 pull-ups (kipping)

35 wall balls
15 pull-ups

20 wall balls
10 pull-ups

Time: 10:06