3/13

Wednesday 3/13
A. Power Clean Clusters
3.3.3 x 3; rest 30 sec / 3 min
**125,135,135

B1. Squat Snatch
3, 3, 3, 3, 3; rest 30 sec
B2. AMRAP Ring Dips; rest 2 min
**

C. 40 Thrusters for time #95
3 Toes to bar EMOM (after the first min)

3/12 push press

A) Push Press clusters 3.3.3 x 4 rest 30sec/2min
**** 105,115,115,120
Felt good. Pretty hard though.

B1) 20 unbroken kb swings 53# rest 30 sec
B2) 20 burpees as fast as possible rest 2 min
**:51,:55,:57,58

I'm over burpees!!!

WOD:
3 rounds
400m run
30 shoulder to overhead (65)
25 box jumps 20''
*** 11:33
I liked this wod. Tried to do 20 and 10 for the S2O the whole time.

3/11 front squats

A1) front squats 5x5 rest 30 sec
***125,125,125,135,145(3)
A2) strict pull ups 10,10,10,10,10 rest 2 min
***10,10,10,10,10
Front squats felt really good today. I was focusing on spreading my knees and keeping my elbows up. I did all 10 pull ups unbroken till the last round.

B) walking lunges 20x 4 rest 2 min
***75,85,90,95
These were hard 20 is a lot of reps.
WOD:
4 rounds
50 DU's
20 unbroken wall balls
10 C2B pull ups

***9:58
This was a good wod mentally. Doing 20 unbroken wall balls sucked!! I was SO out of breath on the third round. I did the last 10 C2B pull ups unbroken. Trying to get into that mental game...go till it hurts BAD!!!

3/5 snatch

A. Squat Snatch
3 reps EMOM for 15 min @ 60-70%
***80lbs

+
100 Double Unders
50 kb swings #35
100 Double Unders
25 kb swings
100 Double unders
**6:53
Loved this wod. All KB unbroken

3/4 back squats

A. Back Squat @ 33x1
8, 6, 4, 8, 6, 4; rest 2 min
125,135,145,135(4),135

I was trying to work on NOT putting my hands on my legs as I lift. So annoying that I do that. Ryan was watching and told me to think more about turning out my knees and having strong core and back.

+
For time
10-8-6-4-2
Power Clean #115
Bar Facing Burpee
**4:06

Liked this wod. Next time I need to go faster on the burpees, don't stand up all the way.

3/2 open wod- thrusters-C2B

Open wod 12.5/ 11.6
AMRAP in 7 Min
3 Thrusters #65
3 CTB pull ups
6, 6 - 9,9 - 12,12....

**2011-96
2012-91
Today-104

This was actually fun! I did most of my C2B with normal grip. All thrusters unbroken to 12.

3/1 deadlift

A. Deadlift
5, 5, 5, 5, 5; rest 2 min
***125,135,145,145(4),145

Felt good. I could have lifted more, but my form was getting bad so I stayed at this weight.
+
For time:
100 Cal Airdyne
1K Row
1 K Run

**16:09
this was horrible. I feel like all we have been doing is rowing. I forgot to turn the music up so I pretty much did this whole wod listening to myself breathe.... Awesome!!