Quick WOD in the morning using Tready... 3 min warm up 300m run 25# dumbbell curls (15 each arm) 300m...

3.2+ mile interval run in am Thursday Mobility 2-3 minutes shoulder sink mobilization (banded) 2-3 m...

3.2+ interval run in am. Tuesday Mobility Hip external rotation 2 minutes/leg Drill 1 3 X 10 haltin...

5RFT 5 Wall Walks unbroken (stop in a plank position at the bottom) 10 BJ's (32inches) 30 DU's 1st ...

Worked on Hang snatch. 45/55/65 x10 Getting better at getting under the bar quickly!

20min HIIT run this am. Worked on Squat Snatch with Greg...getting better, stopped at 60#...won't go up unt...

3+mile interval run in am. Back to the basics! Worked with Greg on Cleans, focusing on early arm pull,...

4 rounds for time (7min cap) of: 2 rope climbs, 4 power snatches (prescribed weight 135#/95#, I used 75#),...

warm up foam roll - 5 mins 3 rounds - 10 push ups + 10 squats --> 100 yd shuttle (25 yd x 4), rest 90 sec...

2 deadlifts every 60 secs x10. Only used 205# since hands are still tore up from "Adam". Those last 2 sets...

3.3mile interval run in am. Worked on 15 max rep on OHS. Warmed up with sets of 5 using 45, 50, 60..shou...

1000m row 5 rounds for time: 25 pull up's 7 push jerk's (95#) 3+ mile power walk earlier w/Leah. I ...

Didn't take a pic of the WOD this time so going by memory...team of 3 (Me, Rob & Ty) Complete: -200m em...

Ran 3.3mile mod/hard run in am. Greg taught class @4pm. WU: 800m med ball (10#)run, 3 rounds: duck ...

Made up class @6am from 8/24 since I didn't make it on Wed. WU: 500m row, 3 rounds: 5 strict (C2B) pul...

Partnered w/Johanna. Debbie was nice enough to give us body rows, kb's, wb's & GHD's since we've been ...

20 rep max back squat: 125# AMRAP: 5 Push Jerk's 95#, 60m sprint, 20 air squats...7 rounds!

Warm Up: 3 rounds of 5 man on fire burpees, 10 steps samson lunge, pull to stand + climb 15ft rope A: 3...

Warm Up: row 500m/5 "perfect" air squats every 100m 1-1-1-1-1 Worked on snatch from 3 diff positions (ea...

-->4/29 Lots of running lately due to RTO training so decided to skip the running WOD and workede on my OHS...

12 X 3 95# speed back squats w/purple bands 5, 3, 1 Shoulder press=45#, 65#, 70#, 75#, 77#, failed @80# 5...

1st round: 100 110 125 2nd round: 110 125 135

Total of 102...best=18 in a row...:-)