4/30 front squats

A. Front squats 3,3,3,3,3; rest 3 min
B1. BB Walking Lunge (16 steps)
Rest 30 sec
B2. 20 GHD sit-ups x4
Rest 3 min
C. EMOM -- 20 mins
Odd min: 30 sec max double unders
Even min: 30 sec max goblet squats with #53

A. 155, 155,155,155(2), 155
B1. 95, 105,105,105
B2. Yep.
C. DU- 40,51,52,52,53,51,46,50,40,43
squats-14,15,14,15,14,14,14,14,15,15

Feel good about those front squats. Everyone rep felt like I had to work hard to not fail. Stayed at 105 for the lunges cause I didn't feel like I was going deep enough.
Liked the EMOM. It was a good change from all the strength and heavy metcon a we've been doin!!

4/27 power snatch

A. Build to a tough power snatch
in 7 minutes
+
3 rounds:
7 Bar muscle ups
14 front squats #125
7 strict hspu

115 power snatch!!
Attempted 120x2 and failed

15:something. My last post got lost somewhere in cyberland. Would have been able to go faster but I ripped my hands on the first round.

4/28 hell-in

2010 games event
3 rounds of helen
2 rounds of helen
1 round of helen
rest 1 minutes
establish a heavy 1 rep jerk (in 1 min)


20:12
155

Loved this wod. Did it with clay. So glad he did it with me. He pushed me to go unbroken on the KBs

4/26 rowing 😝😫

Row 350m @ 1:55
x5; rest 4 min btw

1-1:19
2-1:18
3-1:19
4-1:20
5-1:20

4/24 deadlift/push jerk

A. Deadlift
3, 2, 1, 3, 2, 1; rest 3 min
B. Push Jerk
2, 2, 2, 2, 2; rest 3 min
C1. Tng Power Clean
#135 x 5; rest 30 sec
C2. 12 Strict HSPU for time
x 5; rest 3 min
D. Weighted Back Extension
6-8 reps x5; rest 2 min

A. 250,260,270!!,260,270,280!!!!
B. 135,135,135,135,
C1. 5,5,5,5,5
C2. :27, :28,:43,:37,:44
D. 15,25,25,25,25

A. Excited about these PRs!!! Good for me!!!
B. could have gone heavier but was trying to listen to my body because my shoulder was buggin me a lot today.
C. Pretty excited I made it through all those TNG. HSPUs have improved a lot but I'm still not that great at strict.
D. Done and done.

4/23 Back squats/squat snatch

A. Back Squat
3, 3, 3; rest 3 min
B. Squat Snatch
2, 2, 2, 2, 2; rest 3 min
C1. Front Squat #125
AMRAP x3; rest 30 sec
C2. 20 Ctb Pull ups for time
x3; rest 3 min
D. Max set unbroken wall balls #14

A. 165, 170, 180
B. 100, 100, 105, 105((1) failed first and third attempts), 105
C1. 10,10,10
C2. 1:10,1:25,1:16
D. 37

A. On all the 180 I put my hands down on my knees.
B. worked on pulling back. Fully opening up the hips.
C2. Worked on butterfly. Strung together 2-4
D. Prob could have done more but I automatically dropped it when I got tired. So dumb.

4/19 2012 regional wod #2

AM
Row sprints 1:30 @ 100% x5
Rest 5 min (walk around)

PM
Row 2k
50 pistols
30 Hang cleans #135
(20 min time cap)

AM
1-385m
2-385m
3-381m
4-381m
5-382m
This was horrible!! So hard!!

PM
16:48
I loved everything about this wod but the rowing.