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.