Games wods triple 3/beach

"Triple 3s"

3000 row 

300 DU 

3 mile run 

44:23

Pretty stoked about this. 3000 meters is the longest I've ever rowed and that was really mental. It tots helped to have a little push from Devon and Rhiannon 

Beach wod from games 

250 yard swim 

50 dumb bell thrusters 

30 burpees 

500 yard swim 

50 dumb bell thrusters 

30 burpees 

250 yard swim 

34:27

This was awful!! 

PC/PJ/SJ complex

Strength: 
5 Sets of Complex
1 Power Clean + 2 Push Jerks + 1 Split Jerk; rest 2 min. 

135,145,155,155,160

WOD: 
15-21-27
Shoulder To Overhead #95
Toes To Bar  
Kettlebell Swings #53

22:58 I think? 

Sat wod

WOD:
20 Min. AMRAP
15 Box Jumps Overs 24"/20"
10 Overhead Sqauts #95/65
5 Strict Pull Ups  
200m Run

6+6. Fun doing light OHS in a workout!!! 

 

Power cleans

Strength:

Power Cleans
2 reps x7; rest 2 min.

Ended at 170

WOD:
3 Rounds
3 Min. AMRAP
10 Deadlifts #135/95
5 Hang Power Cleans 
10 Burpees
3 Min. Rest 

Total: 9+20

Tempo front squats 1 RM split jerk 1 RM back squat

Strength: 
Front Squats  
6-8 reps @30x1 x3; rest 2 min. 

105,115,135 (all for 8) I'm feeling much better in my front squat position, at a moderate load. 

WOD: 
5 Rounds 
12 Thrusters #95/65
24 Double unders 

4:27

1 rep max split jerk 

175 tried 180 2x and ALMOST had it!!!! 

1 rep max back squat 

225!!! Super stoked on this weight. I could have done more, but was putting my hands down so I didn't want to keep going higher. Max I did without putting my hands down was 215. I think I figured out that I put my hands down to help drive my hips forward, so I need to work on driving my hips forward with lighter weight to build those muscles... I think? 😜

Power snatch/ front squat/ push jerk

Strength:
Power Snatches
3, 3, 2, 2, 1, 1; rest 2 min. 

105,110,115,115(1),120,125(fail)

WOD:
On The Minute for 16 Minutes 
Even: 8 Burpee Box Jumps 24"/20"
Odd: 10 Toes To Bar 

144 rx with 24 

1 rep max front squat 

185

1 rep max Push jerk 

165 

I think it might be a prob that my push jerk and front squat r only 20 LB difference. 😁 wtf

Back squats

Strength: Back Squat
5, 5, 5; rest 2 minutes

155,165,175

Wod:
10-8-6-4-2
Squat Clean #165/115
Chest to Bar Pull Up

6:35

Hang power clean work.

Hang power cleans 

3 @ 50%

3 @ 60% 

3 @ 65% 

3 @ 70% 

80,95,105,115 

Clean high pulls 

4x2 @ 80% 

130 

4 rounds 

400 m row 

4 MUs 

40 double under 

16:03 

Front squats 1 rep max strict press/push press

10x3 front squats 

145,155,155,160,160,160,165,165(2),160,160

1 rep max strict press 

105 attempted 110x2 no go. 

1 rep max push press 

145

Split jerk, deadlifts

Strength: Split Jerk
1 rep x6; rest 1:15

155,160,165,165,170,175

Wod: 5 Sets
5 Burpees As Fast As Possible
5 Kb Swings #70/53
20 Sec Row @ 100%
Rest 2 Min

Fast: :45 slow: :47

7x3 Deadlifts

195,200,205,215,220,225,235

Keepin it light

Power cleans.

Strength:
Power Cleans 3 reps x9; rest 90 sec.
Ended at 155. Working in my last pull. 

WOD:
For Time
800m Run
30 Clean and Jerks #135/95
Run 800m

9:40. This was fun!!! 

Front squats/back squats/Oly class

On Saturday! 

7x5 front squats

145,150,155,160,165,165, 165(4)..I think.

10x3 back squats 

165,175,175,180,180,185,185,190,195,200

Butterfly Chest to bar 

Cluster 4.4.4x4

10sec/2 min 

Oly class 

3x 2 snatch pulls, snatch,OHS @80%

105,110,110

3x3 hang clean and jerk @80%

125,125,125 

3 rep OHS

105,115,125

PP, PJ, OHS

3x3 push press 

135, 140,145(1)

3x3 push jerk 

145,150,155

OHS 1 rep max 

150

Strength:
Snatch grip Deadlift 6 reps @ 31X1 x4; rest 2 min.

125,155,185,185 

WOD:
5 Sets
5 Hang Power Cleans #135/95
30 Sec. Row @100% 
-Rest 2 Min-

50 calories total. 

Back squats

7x5 back squats 

155, 165, 170,175,180,185,185

Started a little lighter since last week sucked! Put my hands down for 2 reps on each 185. Finally these didn't feel like total poop! 

Wod: 

15 wall walks 

10 Turkish get ups (r) #26 

20 pistols 

10 Turkish get ups (l) 

100 double unders 

10:45 

Strict press/1.25 front squats

Strict press

95, 100(2), 100(2) 

So close.... 

Strength:
Front Squat 1.25
10-12 reps x3
95,105,115 

WOD:
3 Rounds
21 Kettlebell Swings #44
15 Box Jumps 24”/20”
9 Chest To Bar Pull Ups
6:20

Back squats/overhead squats

Back squats 5x7 

160, 165, 165, 165 

These sucked!!! I'm starting to hate back squats. 

3x3 overhead squats 

125,135,140(not happening) 

Stoked on 135!!!! 

Front squats/snatches

Strength:

Front Squat 5, 5, 5; rest 2 min
155,165,165(3)

Wod: For time
800m run
75 Wall Balls #14 10ft. 
50 Kb Swings #44
25 Toes to Bar
12:09 

Snatch work: Devon helped me worked on my set up. Start the bar closer to my shins and keep it in that line the whole time  

Power snatch/split jerk/deadlift

Strength:
A. Power Snatch 3 reps every 90 sec x6

105,110,110(2),110,110(2),110

B. Cuban Press 3 sets of 10 reps; rest 1 min

@35

Wod: 3 sets
Row 250m @ 100%
Rest 3 min

:53 for all 

5x5 split jerk 

145,150,155,160(3),155

Deadlift 6,6,6,6,6

205,225,235,245(3),235,240(4) 

Tempo back squats

Strength: Back Squat
@ 3211, 4 sets of 6 reps; rest 2 min
135,145,150,150 

WOD: EMOM for 18 Min
Min 1: 30 Double Unders
Min 2: 15 Wall Balls #20/14
Min 3: 10 Burpees

Did all wall balls with 20lbs and 10 ft target, unbroken! #ihatewallballs