Power Snatchx3 45,55,65,75(1)

Complete 5 rounds:
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press
*Perform at 60% of 3 RM Power Snatch
Rest 120 seconds between sets.
used 45#

Worked out late so only did the strength portion of the CFFB.

PCx3 55,65,75,85,95(2),105(1)

*I thought 105 was a PR so I was all happy and looked on the board and it said 107 haha.

30 min walk almost 2 miles.

BSx3 95,115,125,135
*stopped cause I felt like I pulled a muscle in my leg.

21, 15, 9 reps of:
Bench Press
Ring Dips

77.5# JRD 9:43

Also walked 5 miles today!

BS:5x5x95
SP:7x3 45,55,60,65,70,75,80(2)

Complete the following:
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

top 3 11,4,11 = 26 (pr)
10# hammer

On the minute:
Perform 3 Power Cleans and 6 Ball Slams on the minute for 10 minutes.

65# and I think the slam ball was 15# need to weight it.
That got the heart rate up real quick!

Also took a 25 min family walk.

PSx3 45,55,60,65,70

21, 15, 9 reps of:
Bent Over Rows
Strict Chin Ups

85# 9:54 with Kips

Complete 8 rounds:
Sprint 50 yards
*Rest 1:3 (work:rest)

All were 9 seconds

Also took a 45 min walk with Nat and Michelle

BS 5x2 95,115,125,135,145(1)

21, 15, 9 reps of:
Bench Press
Ring Dips

75# JRD 10:17
*That was much worse than I expected!

I had to work out early today, because I have to take Julia to her Freshman orientation!! Can I really be that old???

Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.

2416m

dlx5 135,155,175,195
kips 9,7,9


Yesterday BSx5 95,105,115,125,135
SPx5 45,55,65,75(3)

As many rounds as possible in 20 minutes:
One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips
Post total rounds to comments.

Lots of subs
65# SP
Kips
JRD

4 rds+1+3 sp

Also 3x1k row
3x20 ab mat

Complete 5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
*Perform at 60%-70% of 3 RM Power Clean
*Rest 2 minutes between rounds

used 65#

PCx3 55,65,75,85,95

This morning 250m x 10 with 2 min rest

Hammer Gone Bad
Complete 3 rounds of the following of:
Sledge Hammer Strikes Right - 1 minute
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute

*Rest 1 minute between rounds
*Score total reps per round.

RS 30,30,30
BJ 18,18,15
LS 25,25,24
DBHC 12,10,12

BSx5 65,85,105,120,130
BPx5 65,75,85,95,100

Starting rowing for the C2 Valentines Challenge

3x 250,500,700=4,350

1. 1:05.9 ,216.5, 3:18.9
2. 1:03.5, 2:18.0, 3:20.8
3. 106.5, 2:24.9, 3:23.2

KPU: 8,7,8

Complete 5 rounds for time:
7 Deadlifts 315 lbs
21 Double Unders
Post times to comments.

11:30 with 135#

Still have to row tonight...

Complete 4 rounds for time:

Full Gasser
5 Hang Power Cleans 185 lbs
*Rest 1 minute between rounds.

Post fastest round to comments.

75# 1:35
sub 250m row

BSx5 65,95,115,125
SPx5 45,55,65,75(3)

Complete 3 rounds for time:
15 Thrusters 135 lbs
15 Ball Slams 40 lbs
15 Burpees
15 Double Unders
Post times to comments.

65# first round then down to 55#(jessica) not that I was complaining that workout kicked my butt. I think it was about 22 mins.

3 Rounds Max PU 8/7/9

Perform 2 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight 85%+ of 1 RM Power Clean.
*Perform 1 burpee for every miss.

*Started with 85# went up to 90# on the fifth round.

I really liked that workout.

BS:x5 45,65,95,110,120
BPx5 45,65,85,95,100(4)

Didn't do the metcon because it's cold and raining and didn't want to go get the tire. Tomorrow is carb day! Thankfully I was having a hard time this week.

DLx 5 95,135,155,175,195

CFFB
12 mins max pu and 150 row sprints
8 rounds 39 pull ups

BS:x5 45,65,95,105,115
SPx5 45,55,65,75(3)

CFFB WOD w/55# :30,:30,:27,:27,:25