Heavy thrusters; sumo DLHPs + OH squats

Strength: Thrusters - worked up to a heavy triple at 105#

Met con: 21 - 15 - 9
 Sumo deadlift highpull (65#)
 Overhead squat (65#)
5:12

20 min met con @CFD

AMRAP in 20 minutes:
5 thrusters
7 hang power cleans
10 sumo deadlift high-pull
(All with the prescribed 65# bar)

Finished 11 rounds, with ~10 seconds left over. Didn't have the heart to do another thruster! Fun workout. Felt it most in my forearms & lower back, but felt pretty strong the whole way through.

12 minute AMRAP @CFD

AMRAP in 12 minutes:
5 ring dips (I subbed 15" static ring holds)
10 sumo DL high pulls (55#)
15 sit-ups

I got *just* under 8 rounds - missed it by 5 sit-ups.

3-part WOD @CFD

Part A: 3 x 250m row, 1 minute rest
Times: 54.4, 53.1, 53.8

Part B: 3 x 5 back squats
Weights: 115, 135, 155

Part C: 3 rounds
15 wall balls (14# ball, 8' target) + 10 sumo deadlift high pulls (65#)
Time: 3:13

Hippy met-con @CFD

AMRAP in 20 minutes, all with 65#:
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls

11 rounds + 5 thrusters


This is a good workout for grip & lower back. And I definitely felt my elbows getting faster on the cleans.

Box jumps, KBS, SDLHP @CFD

21, 15, 9 reps of:
Box Jump (20")
KB Swings (12kg)
Sumo Deadlift High-pulls (55#)
Time: 5:19

400m's, sumos, thursters

This is a very tough workout. I modified it to:

Four rounds for time of:
Run 400 meters
30 pound Sumo deadlift high-pull, 21 reps
30 pound Thruster, 21 reps

Time: 25:10


I had to use dumbbells instead of a barbell. I didn't know how many rounds I'd get through. I'm glad I got more than 3, but a 5th sprint would have been too much. My legs are going to need a long recovery after this!

Next time, though, next time I'll do a full 5 rounds.