7/29 "2007"

"2007" @rxd 

1000 meter row 

5 rounds 

25 pull ups 

7 Shoulder to overhead (85#) 

15 min time cap 

**14:48 

7/23

@RXD- 

 for time:

30 squat snatches (95#) 

10:05

I really didn't want to do this, but am so glad I did. Did sets of 5 and rested to get chalk. Tried to just keep a steady pace, really use my hips and throw it up. 

7/23 Helen

Helen at RXD 

7:35 

7/22 front squat

Strength: Build to a 5 RM front squat

WOD: 3 Rounds 

30 wall balls #20/14

25 pull ups

25 burpees 

A. 150 

B. 14:32

7/20

5 rounds 

50 double unders 

30 knees to elbow 

30 overhead lunges (35# plate) 

22:36 

This was awful. Did all lunges unbroken. Knees to elbow were surprisingly hard. 

7/19 split jerk

GAM swim 

6x50s

4x 

50 free 

75 IM (drop one stroke) 

125 free 

Interval: 1:00,2:00,3:00

2x25s sprint 

A. Split Jerk:
3, 3, 2, 2, 1, 1; rest 3 min
B. 30 S2O for time: #115 (can go from rack)
+
5 Rounds:
300m Row
15 Toes to Bar

A. 125,130,135,140,145,155

B. 3:06 

C. 10:57

7/18 3 position snatch

A. 15 Min to Establish Max 3 position Snatch
1. Floor    2. Hang   3. High-hang
B. 3 Posistion Snatch @ 90% of A.
1, 1, 1; rest 3 min
C. Snatch High Pulls @ 110% of A.
3, 3, 3, 3; rest 2 min
+
150m Sled push for time: #140

A. 105. Attempted 110 x2 couldn't go from the 2nd position. 

B. @95#

C. @115#

D. 2:14