800 + PHill

50 situps

35 burpees

400 + PHill

35 situps

20 burpees

13:54

5 Min Snatch Test

35 Lbs - got 69 total. Form still needs work; looked a little better with a 26 lb bell.

Deadlift  X3

165, 175, 180, 185

WOD

50 Squats

400 M Run

15 Thrusters (22.5)

15 Pullups

500 Row

15 Pullups

15 Thrusters

400 Run

50 Squats

WOD

200 M Run once, then

10 Boxjumps

10 pushups

Fence sprint

6 rounds then

200 m run

8:48

Skill work -

Kettlebell snatches, started with a 26 pound bell, finally got into a good rhythm with hips, just-right, not-to-tight grip, and strong punch - could totally tell a difference in the right form!! Moved up to a 35 bell, did pretty good for 2 more rounds

Did a 4 min sled push, finished 4 or 5 rounds with 2 10 kl plates

Hang Squat Cleans x 5s

warmup then wk sets of  70, 75, 80, 85

Felt pretty good about my form….

WOD

200 run

10 WallBall

5 burpees

15 mins, 8 rounds

Deadlift x 5s

warmup 77, 99, 121

wk sets 153, 158, 163, 168  - felt good!

WOD

1 min swings

1 min slams

rest

2 min run

1 min dips

rest

3 rounds - 227 total reps

liked this workout! had to move my booty on the run…

Ab starter

30 sec each of flutter kicks and bicycle kicks, 3 xs, stretch in between

WOD

400 M Run

4 Bear crawls

15 DB Push Press (22.5)

15 Box Jumps

3 Rounds, 13:10

Shoulders felt pretty good - just concentrated on my form and the finish position on the pp. Actually, my legs were still feeling it from Friday’s WOD and tired out quick…

800 M Run

400 M Run

200 Sandbag run

WOD

Annie’s Evil Twin

12:07 rx - sets 30, 20, and 10 on the Glut ham

Strength - hang Squat Clean

4 sets of 8

warmup 33, 43,

55, 65, 70, 75  X 8

WOD

15 Db Thrusters (22.5 lbs, 25 was rx)

Max Pullups

200 M Run

As many rounds in 15 minutes, only counting pullups - 60 Total in roughly 5 rounds

Shoulders felt ok, concentrated on keeping ending position locked in on thrusters with arms straight and by ears. Heat and ice!!

Back Squats

warmup

121×5, 136×2, dropped last 1

131 x1, 136 x 1, 141 +

WOD

200 M Run

4 Bear Crawls

10 db Snatches (22.5)

5 Broad Jumps

11:44 in 4 Rounds

Push Press 3’s

Warmups 33, 55, 70, 77    x 5

Work sets

87, 92, 92, 97   x 3

WOD

10 Pushjerks (77)

10 Boxjumps

Farmers Fence Walk (25)

5 Rounds, 10:15

Had some trouble in the 3 /4 round with my shoulder during pushjerks - Santos said my finishing position was too far forward. As long as I concentrated (coached Megan) and finished behind my ears, I was ok. Note to self!!