Hammer Gone Bad = 259

BP 8x3x80

CFFB WOD 5:28
85# HPC
75# PP
15# slam ball

FS:x3 45,55,65,75,85,95

Complete as many rounds as possible in 20 minutes:
Max Rep Supine Ring Pull Ups
Sprint 50 yards
Post total amount of supine ring pull ups completed to comments.

* I did kips instead 88 kips and tore my hands... ugh

DL: 7x3 95,115,135,155,175,195,205

Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
*Do Not Drop The Weight. Do Not Set It Dow
2 mIN rest between rounds

55,55,55,60,60

BS: 5x5 95,105,115,125,135
SP: x1 55,65,75,80,85,90(f)

Complete as many rounds as possible in 12 minutes:
5 Pull Ups
10 Push Ups
15 Double Unders

Post rounds completed to comments.
4+5+6

Me and Jess

FGB: 218

Had a headache and really didn't want to do this workout.

CFFBT

PC: 110 (pr)
BS: 175 (pr)
BP: 125 (pr)
DL: 235
Total= 645(pr)

*In March my total was 590

*happy to finally be seeing some strength gains I'm going to have to work on DL on the side, because I'm still way off old PR.

Power Snatch 5, 5, 3, 3, 3, 1, 1, 1, 1
45,55,60,65,70,75(f),75,80(f)

and a pathetic attempt of the CFFB wod handstand holds and ring supine pu

BS: 10x2x110
BP: 8x3x75

Complete 7 rounds:
Max Rep Weighted Chin Ups with 50% of 1 RM
Sprint 50 yards

*used 10# vest kept on from sprints
7:51 only got 5 pull ups each round

This morning did 5x 1k rows

Pull up ladder 8+8

6 rounds for time:
12 Barbell Walking Lunges @ 40% of 1 RM Squat (6 each side)
Sprint 200 meters

Just the 45# bar and all I have to say is OUCH!!!
I didn't start the timer till after the first round it was aprox 15 min

PCx3 55,65,75,85,95

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#
.46,.42,.39,.37,.34

BS: 95,105,115,125,135,45
BP:x5 55,65,75,85,95
BOR:3x12x55

Complete 5 rounds for time of:

Sprint a 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings 2 Pood
16 Push Ups
*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 push ups. Rest 1 minute and repeat...

*used 1 pood KB didn't time that was much harder than it sounds.

PS: 45(5),50(3),55(3),60(2),65(2),70,75,80
Broad Jumps x 5
PU: 9,7,7
Tabatta Row

BSx10x2x100 45 sec rest
SPx1 55,60,65,70,75,80,85

7 rounds on the CFFB workout 20" box 25# DB

Earlier 20 min walk
2x1500 rows

Complete 5 rounds of:
1 Power Snatch
3 Overhead Squat
5 Box Jumps

35/16, 45/20, 55/24,60/25,65/26

5 mile walk earlier

3x1k Row 2 min rest
Max Kips 9,9,7 UGH I obviously need to work on these I use to be able to do 20.

Complete 5 rounds for time of:
5 Power Cleans @ 75% of 1 RM
1/2 Gasser Farmers Walk - heavy dbs/kbs
*search out the heaviest dbs/kbs you can find and walk 53 yards out and 53 yards back for a complete 1/2 Gasser.

14:58 with 2-1 pood KB
75# on PC should have done 85

BPx3 55,65,75,85,95,105,110

30 Back Squats @ body weight
1000 meter row
30 Burpees
Post times to comments.

*115 BS my I wish BW.
15:06

55 min walk

DLx5 95,135,155,185,205
3x12 supine ring pull ups

2 x 100 Meter Sprints (rest 45 secs between efforts)
Rest 45 seconds then...
4 x 50 Meter Sprints (rest 30 secs between efforts)
Rest 30 seconds then...
8 x 20 Meter Sprints (rest 15 secs between efforts)

*Perform at full effort

BS: x5 95,105,115,125,135(3)
SPx1 55,65,75,85,87(f)

Complete as many rounds as possible in 10 minutes:
5 One Arm KB Snatch (RT) 2 pood
5 One Arm KB Snatch (LT) 2 pood
5 Push Ups
Post total rounds completed to comments
8+4 25# DB

*Wow that was tough