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

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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

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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

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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

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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

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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

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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. 😜