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wod from CFFB. ball & PP supposed to heavier but 30 was the heaviest i had at home and back not feeling 100%. got a good sweat going. followed immediately with max rep double unders(77).10:00 AMRAP: 3 Push Press, 160 lbs 5 Ball Slams, 30 lbs -
done at home. had to use box and weighted racked bar for GHD. kinda rough on the low back. WB & KB swings unbroken. ghd super slow.21-15-9 reps of: Wall Ball, 30 lbs GHD Bench Press Kettlebell Swing, 70 lbs
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later reps actually felt much better. need to remind myself to keep elbows up.2 Squat Cleans 195 lbs 2 Squat Cleans 200 lbs 2 Squat Cleans 200 lbs 2 Squat Cleans 200 lbs 2 Squat Cleans 200 lbs 2 Squat Cleans 200 lbs 2 Squat Cleans 200 lbs 2 Squat Cleans 200 lbs 2 Squat Cleans 200 lbs 2 Squat Cleans 200 lbs
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thruster 11-10/5-5-5/5-4 pullup 21/8-7/blew up and had to resort to singles oly shoes & wrist wraps. thruster felt ok. got going a lil hot in first round and nearly fell over. butterfly all the way though until last round. just couldnt muster the energy to even kip em. hoping for sub 4 next time around. otherwise engine feels like it is slowly improving. when i hit the last round of pullups i think i saw 3:10-3:20 on the clock so really hoping to improve on pullups for the next meet up with fran21-15-9 reps of: Thruster, 95 lbs Pull-up
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max bench is in the low 200s so i figured 180# would be a good weight for the WOD. worked on clean technique throughout. feeling better. back still tight from lumberjack 20. also did this at home so only used one bar. had to rack and rerack bar for bench.5 rounds of: 5 Power Cleans, 180 lbs 5 Bench Press, 180 lbs
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done at home. no sandbag so used 80lb punching bag. kinda awkward but worked. scaled down to 135 on lunge. odd movement and back/legs not feeling 100%. still rough. muscle-ups unbroken.4 rounds of: 5 Muscle-ups Front Rack Walking Lunge, 155 lbs, 15 m Sandbag Run, 100 m
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did at home. not sure why i thought this was a good idea. ran into a few obstacles. had to unload bar for OHS. couldn't due CTB so subbed for chest to rings (all singles). super slow. then dog was acting up so had to get him in order. minus all the speed bumps a good heavy/cardio wod. runs were average.20 Deadlifts, 275 lbs Run, 400 m 20 Kettlebell Swings, 2 pood Run, 400 m 20 Overhead Squats, 115 lbs Run, 400 m 20 Burpees Run, 400 m 20 Pull Up (Chest To Bar)s Run, 400 m 20 Box Jumps, 24 in Run, 400 m 20 Dumbbell Squat Cleans, 45 lbs Run, 400 m
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thrusters 15/6-8/7-5/4 pull ups(butterfly) 21-8/7-5/2/1/1 lungs felt the fire. mostly happy with pullUps. glad i didnt rip.21-15-9 reps of: Thruster, 95 lbs Pull-up
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last set felt good. thanks for the spot jason. pretty sure my last rep was slow as a slug. finished today w/ 2 sets of max rep close grip @135#.Sets 5 Bench Press, 75% 1RM | 155 lbs 3 Bench Press, 85% 1RM | 175 lbs 5 Bench Press, 95% 1RM | 195 lbs
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followed with a couple sets of single arm DB press and hspu workSets 5 Shoulder Press, 75% 1RM | 115 lbs 3 Shoulder Press, 85% 1RM | 130 lbs 1 Shoulder Press, 95% 1RM | 150 lbs
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did this a few minutes after today's WOD. rowed 1:40ish pace. thruster and butterfly pullUps unbroken.500 m Rows 25 Thrusters 45 lbs 15 Pull-ups
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definitely did not listen to the directions well on this one. for the first couple of rounds i switched hands on each swing. on a couple other rounds i jumped straight over the box. finally figured out how to do this right. so not exactly rx.7 rounds of: 20 Single Arm Kettlebell Swing (Russian)s 53 lbs 15 24 in Up And Over Box Jumps
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3rd rep of last set may have just gone to parallel. otherwise felt ok. happy to be comfortable over 300#Sets 5 Back Squats, 75% 1RM | 250 lbs 3 Back Squats, 85% 1RM | 280 lbs 3 Back Squats, 95% 1RM | 315 lbs
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runs could have pushed harder. MU unbroken except 3rd set(1/1/1). done at home so used DIY GHD (box and weighted bar in rack). worked decently.4 rounds of: 250 m Run (bumper plate)s 45 lbs 10 GHD Sit-ups 3 Muscle-ups 50 ft Overhead Walking Lunges 45 lbs
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Sets 3 Shoulder Press, 70% 1RM | 105 lbs 3 Shoulder Press, 80% 1RM | 120 lbs 5 Shoulder Press, 90% 1RM | 135 lbs
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