Strict press, bench press

A. Strict Press 3, 3, 3 ; rest 2 min

B. Bench Press Clusters 5.5.5 x5; rest 30 sec / 3 min

+

50-40-30-20-10

Unbroken Double Unders

10 Burpees

A. 95, 100, 95

B. 95, 95, 100, 100, 105

Wod: 4:40 this was a good wod to get in the open mind set. Sprint it out at the end. 

Front squat cluster

A. Front Squat Clusters 3.3.3 x3; rest 30 sec / 3 min

+

14-10-12-10-8

Overhead Squat #65

Chest to bar pull ups

A. 155, 160, 160 

Wowzaa. This was hard.

Wod: 7:23

This was a fun one. Weird reps!!! 😜

PP, PJ, SJ complex

A. 5x Push Press, 3x Push Jerk, 1x Split Jerk x5; rest 2 min

+

12 Min AMRAP

4 Hspu

8 Burpee Box Jumps 20”

12 Kb Swings #35

MA. 120, 120, 125 (no s. Jerk), 125 (no s. Jerk), 120 (no s. Jerk) 

Wow. This was so much harder than I thought it was going to be. I really wanted 125, but it was just too many reps. Ugh! 

Wod: 8+2  

Just keep movin. 

Back squats, power cleans

A. Back Squat 7 sets of 5 reps; rest 2 min

B. Power Clean: Build to a max in 8 min

+

Max Power Cleans 90% of B in 8 min.

+

10 Toes to bar EMOM for 10 min (once you can’t complete 10 keep going at whatever number you finish at)

A. 170, 170, 170, 175, 175, 175(4), 175

Put my hands down quite a bit on these. I was getting out of the habit and now I'm gettig back into it. I think its cause there was SO many reps. 

B. 170 (matched my pr) 

This was not pretty, but I did it on my first try. Attempted 175x2 and failed. Someday... 

C. 26. @ 155. That was heavy!!! 

D. T2b: done 10, each min. 

Did some MU practice at home. Leaving the metal rings up to practice at home. I want these to come easier to me. Especially a few strung together. 

Tng squat snatches

A. Squat Snatch; 3 tng reps for 7 sets; rest 2 min

+

10-8-6-4-2

Power Snatch #95

20-16-12-8-4

Airdyne Calories 

A. 100,105(2),105,105,110,115(1),115(2)

These felt good today. I was good to practice tng, felt like I really had to focus on form.

Wod: 10:11 

This was fun! 

split jerk, strict HSPU, MU wod

A. Split Jerk 1 rep every 90 sec for 7 reps (use 85-90%)

B. Amrap unbroken strict hspu in 10 min

(1, 2, 3, 1, 2, 3….) so 1 unbroken then 2 then 3 then 1….

+

For time:

10 muscle ups

100 shoulder to overhead #55

2k row

A. @145

These felt good. The first couple i wasn't getting low enough and was working on that for the last ones.

B. 7 + 1 (1,2,3=1 round)

This was really good. They felt the best they ever have. Really good practice. Def the most strict HSPU I've ever done

WOD: 21:25 ugh.

Took me 6:00 to do the MU. Did 1 at a time. tried to string 2 together in the beginning and failed so i figured i'd just take one at a time. I need to practice them swung together! 9:09 row. I hate rowing!

Pause back squats, clean pulls

A. Back Squat: 5, 4, 3, 2, 1, 1

@ 33x1; rest 2 min

B. Clean Pulls 4 sets of 3; rest 2 min

C. Glute ham raises 5x6 rest 90 sec

+

12 Min AMRAP

200m Run

1 Rope Climb

10 Burpees

A. 155,165,170, 175(1), 175,180 

These were pretty hard. I put my hands down a lot. It's hard not to on the pause squats. 

B. 175,185, 185,195 

I haven't don't these forever. Devon was there giving me tips. That was good ause I always feel like I'm doing them wrong. 

C. Done 

Wod: 6 rounds 

This was a good cardio wod. The rope felt really high for some reason, maybe cause I haven't done them in so long. 

1/21 push jerk, ring dips, wod

A. Push jerk 2, 2, 1, 1, 1, 1; rest 2 min

B. weighted bar dips 5x6; rest 2 min

+

3 rounds

7 push jerks #115

10 chest to bar pull ups

13 burpee box jump overs 20"

A. 150, 155(1),160,165(fail),165(fail...so close), 

B. all with 5lbs. 

Wod. 7:45. Ugh. That's was hard. I thought I was gonna puke when I got done. 

Front squats, power snatches, unbroken wod

A. Front squat: 7 sets of 5 reps; rest 2 min

B. Power snatch 1, 1, 1, 1, 1; rest 2 min (not pr attempts. You may pr but cannot fail more than once)

+

35-30-25

Unbroken wall balls #14

Unbroken double unders

A. All done at 155. 

I thought I might be able to go to 160, but wow it was getting. Harder and harder, that's a lot of reps! 

B. 105,105,110,110,110 

I feel like I should be able to do more, but I'm happy with this after how these felt last week. 

Wod. 7:19

Wall balls at a 10ft target. I hate wall balls. I would rest on the wall balls without putting it on the ground. Those sucked!!! 

Squat snatches, heavy cleans and HS walk wod

A. Squat snatch 2 reps EMOM for 10 min @75%

+

3 rounds

7 squat cleans #155

10m hand stand walk (45 sec hold)

A. Done at 95. 

These felt good. Pretty easy. 

B. 12:25 

Did 145, I attempted 155 and failed during warm up. 145 was super heavy! Failed 1 rep in second round.  This was my first wod with handstand walks. It was fun. After the wod, Mandy told me to lead with my feet, which totally makes since and I tired it out and it was way better. 

Push press, weighted ring dips

A. Push press: 2, 2, 1, 1, 1, 1; rest 2 min

B. weighted bar dips 4x8; rest 90 sec

+

5 rounds

10 hspu

10 chest to bar pull ups

50 double unders

A. 130,135,140(fail),140(fail),140,140(fail) 

Wow this was a big ol fail today. I'm not sure if it was just a off day or I was not trying hard enough. Oh well... "It's just training" 

B. 5 lbs for all. These were hard! Especially by myself. 

Wod: 10:05

This was kinda fun. Had a time to chase. Did all hspu and DU unbroken. Did 6/4 and 5/5 on C2B with little rest. Tried to just rest on the DU. 

Back squats/power cleans

A. Back squat: 5 sets of 7; rest 3 min

(Start heavier than last 9)

B. power clean: 3, 3, 3, 3, 3

+

3 rounds:

7 hang cleans #125

14 burpee box jumps 20"

A. 165,165,165,165,170 

These were really heavy. I'm happy I did 170. I did out my hands down on the last rep. 😜

B. 145,150(1),150,155, 160(1)

This was a hit or miss some pulls felt really good others just felt so heavy. I was really trying to work on my second pull. 

Wod: 4:56

Cleans were good. Burpees are just so slow. I don't know how to get faster at these. 

Squat snatch gauntlet.

A. Squat Snatch Gauntlet*start at #55 and add #10 each minute until failure

+

For time:

10 Squat Cleans #135

20 Squat Cleans #105

30 Squat Cleans #75

800m Run 

A. 115. Failed 125x3. 💩

Wod: 

14:40 did singles the whole time. Once I was done with the squat cleans I had no push to go fast on the run. Glad I made it through this wod. And I didn't even have cry face!! 🙅😢

3 rep Push jerk

A. Push Jerk: Build to 3 Rep Max

B. Bent Over Reverse Flies: 14 x4; rest 90 sec

+

5 rounds:

2 Strict Press + 4 Push Press + 6 Push Jerks #75

10 Burpee Box Jumps 20”

A. 150. Failed first attempt at 150. This felt heavy today, I was hoping to do 155, but oh well. 

B. Running low on time. Didn't do these. I'll do them tomorrow ;) 

Wod: 7:37. Did all SOH unbroken. Got sups hard last round. 

1 1/4 back squats

Thur 9th

A. Back Squat: 5 sets of 5 (1¼) ; rest 2 min

B. Back Ext (weighted): 12x5; rest 90 sec

+

18 Min AMRAP

400m Run

40 Air Squats

40 Double Unders

A. 140,145,145,150,150

B. 35,45,45,45,45

Wod: 5 + 30s.... (Made it to about 300m) 

Fun, quick day!! Squating in feeling better!!! 

Push press/bench

A. Push Press 3, 3, 3, 2, 2, 2; rest 2 min

B. Bench Press: 8 reps x4; rest 90 sec

+

EMOM for 18 min

Min 1: 12 hspu

Min 2: 12 burpees

Min 3: 12 ghd sit ups

A. 135,135,135(2),140,140(1),140

B. 90,95,100,105 

Wod: done. Did all hspu unbroken!! 

Front squats make me cry!!!!

A. Front Squat: 5 sets of 7 reps (must start heavier than last set of 9)

B. Power Snatch: 3, 3, 3, 3, 3; rest 2 min

+

15-12-9

Front Squat #135

Ctb Pull Up

A. 135,135,140,145,150 

Omg that last set was hard!!! 

B. 95,100,105(failed 1), 100(2), 100 

These were super off today. I felt really weak and couldn't get under it. Just an off day a guess, my forearms were killing me. 

Wod: 

11:33

Omg I hated every second of this wod. Front squats- (7-5-3/4-4-4/5-4) I was going really slow on the squats resting a lot in the rack position and rest a lot when I dropped it. I was just trying not to cry 😭😭 the only good thing I was doing in this wod was squat cleaning the first rep, which is an improvement for me. 

Heavy snatches and cleans

A. Squat snatch 7 sets of 2 reps every 90 sec

B. Squat clean 7 sets of 2 reps every 90 sec

A. @110

This was mental. I thought I would be for sure be failing left and right, but I didn't fail 1 rep.👍 Gotta get over mental-ness on heavy snatches. 

B. @145

This was good. The second one was always so muh harder than the first. 

Wods- super secret team wods from heart breaker. Doing this really made me think about my competition mind set. Mentally, lately I just think about wods to just get through it, take your time etc. it was hard for me today to switch into the competition mind set of going fast,hard,not stopping,balls to the wall. I don't know if this is a "thing" now for me or if it was just today and the fact that it wasn't a real comp scenario. I hope it's not a new "thing" 

Ps: sups bummed I missed Amanda. I need to do that sometime soon, just to see if I can do it. 😜

Push jerks 155

A. Push jerk 1 rep EMOM for 10 min @ #5-10 more than last week

B. 2 min max hspu x3; rest 90 sec

+

3 rounds:

15 kb swings #53

15 burpees

15 push press #75

A. 155. 

This was hard. Failed one rep. My shoulders r pretty sore from all the hspu the other day. 

B. 26,23,21 

Wow this was hard too!!! 

C. 7:28. 

The burpees were the hardest part of this wod. All unbroken kbs, Did 10-5 on the push press and unbroken on the last round. 

Push press

A. Push Press 5 sets of 3 reps

B. AMRAP ring dips in 5 min

C. Prone lateral flies 4x12; rest 1 min btw arms

+

Row 2k

50 hspu

A. 130,135,140, 140(1),140(2)

PP didn't feel great today, but I do feel like I started at the right weight cause I failed so many times. 

B. I did 32, but I'm giving myself 25 because I'm sure at least that many didn't count for not going low enough. 

C. Done. 

D. 14:13