WOD 7.27.15

EMOM 10 min
2 clean and jerks @ 60%

Worked with #165…felt good

7 rft
7 power cleans at #155
7 hspus

5rnds 4 reps (starting with round 3 I did 10 elevated pushups in stead of hspus)

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WOD 7.15.15

Warm up
5 front squats w/bar
10 push ups
15 dubs
X3

Strength
Front squats
5 65%
5 75%
5+max reps 85%

Worked up to 215 and got 7 easy…based my weight off of 250…think i should have gone with 270

Metcon 10 min AMRAP
30 dubs or 60 singles
15 KBS 53 / 35
Extra
10 straight leg DL with 53/35 lb Kbs
10 step ups with same weight on box
X5

5 rounds…rope is shot and kept catching my shoes

WOD 7.14.15

Strength
5 rnds
1 clean
1 push press
1 push jerk
1 split jerk

95, 95, 125, 145, 165, 185

Metcon:
3 rounds
15 pullups
10 power cleans #135
5 burpees

8:30

WOD 7.13.15

Oly
EMOM for 3 minutes
3 snatches at 65% of 1RM
Rest 2 min
EMOM for 3 minutes
2 snatches @ 75% of 1RM
Rest 2 min
EMOM for 3 minutes
1 snatch @85 % 1RM
For the remaining time of 20 min (which should be 7 min) Establish a new 1 Rep max for the day

95, 115, 135….then 145, 155 (tied PR…havent hit this weight in 2 years), missed 165 twice…just already so tired

Metcon
12 min AMRAP
10 cal airdyne
12 Wall balls 20 / 14

7 rounds and 7 calories

WOD 7.8.15

Metcon:
Nancy (rowing)
5 rounds
30 cal row
15 OHS

15:58

Strength:
5×3 touch and go power cleans
95, 135, 165, 185, 205 PR

WOD 7.6.15

Metcon:
Isabel
Rx…5:08
Might be a pr or the first time I’ve done rx

Strength :
Back squat 75% of 1RM 4×8
225 245 265 275
Based off 365 as 1rm

WOD 7.1.15

Warm up
10 lunges with extension
10 Primal pull throughs
10 straight leg DL with bar
1 lap
X3
*add weight each set to the bar

WOD
21 deadlifts 225 / 155
500m row
15 deadlifts 225 / 155
500m row
9 Deadlifts 225 / 155
500m row

9:56