Squat Clean, Box Jump

Warm Up
3*10Med Ball Cleans
Sit-ups
Back ext

WOD
5 Rounds for Time:
7 Squat Cleans M:155 F:100
21 Box Jumps

I couldn't do 100. I BARELY got 95 properly and "properly" is a strectch. I did 88 pounds. It took me till the last round before I got my technique down. This was a really tough work out.

Time - 29:15

1.8 Mile Run

Took it easy today.
Ran 1.8 miles in 17:59.

Warm Up
knees to elbows
turkish get ups
pull ups
ring dips

WOD
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

Time - 15:25

This warm up was awful.

Totals

Shoulder Press: 80
Back Squat: 150
Deadlift: 235

This is up 40 pounds since April 13 and 70 pounds since the first time I did it February 6.

Warm Up
Skill work
3*10Kettle Bell Snatch- (5 each hand)
Back Ext
Knees to elbow
Kipping Pull Up Drill

WOD
For time:400m Run
10 Sit Ups,
1 Thruster
M:115 F:75
10 Sit Ups,
2 Thrusters
10, 3
10,4
400m Run
10,5
10,6
10,7
400m Run
10,8
10,9
10,10
400m Run

This was grueling!!!

Time was 33 something. Prescribed weight for women was 75#. I ended up doing 2 extra pounds just because of the kilo measurements. I can't believe how strenuous this was. By the time I got to my last round, I was so spent I kept dropping the weight. I am still going down too low which means I'm working way harder than necessary.

Overhead Squats

Forgot to post this.

Did this on Wednesday I think:

50
55
65
75
85
95
100

WAHOO! Century club!!!

Sled Pull/Tire Flip

Warm up:
Warm Up:
3x15 kettlebell/DB snatch
3x15 Sit Ups
3x7 Dead Lift (135# / 75# )

WOD:
1 round consists of alternating 30M sled drags and 30M tire flips. Each athlete will complete 3 rounds for time followed by a lengthy rest interval.
Repeat 3x.
*Sled weight and Tire size will be scaled as needed.

This was cool. My fastest time was 3:47 and my slowest was 4:07. Actually went faster the second time. I went the third time, but I did the MEN'S WOD. Was TOUGH with the giant tire and what Drew estimated to be 185 I drug.

Warm-Up
3 x 15 Squats
3 x 15 Kettle Bell Swing
3 x 15 Back Ext

5 min AMRAP(as many rounds as possible):
5 knees to elbow
4 Wall Ball
3 Burpees
2 Pull -Ups
1 Cartwheel

WOD
Dead Lift 3-3-3-3-3

115
135
165
189
209

Was not going for a max today. Just watching these shoulders still.

Murph

Warm Up:
Basic Joint Mobility
one set of 15 Sit Up
one set of 15 Wall Ball
one set of 15 Knees 2 Elbows

WOD:"Murph"
Run 0ne mile
300 Squats
200 Push Ups
100 Pull Ups
Run one mile

RX'd Murph includes 20lb weighted vest for the entire WOD!

I didn't do this: I did 1/2 Murph (per Evan's instructions) and it looks like this:
run 1/2 mile
150 squats
100 push ups
50 pull ups
run 1/2 mile

39:13

Notes: pulls ups were with a bungee to slowly work my shoulder back in. Also, I did these straight through instead of breaking them up like he had the other folks do. Next time he wants me to do the full Murph but break them up into sets of 30/20/10 (x 10 rounds). He thinks it will only take me slightly longer than what I did today because you can definitely handle more when they're broken up.