Cardio wod

5x

50 Double Unders

20 sec sprint on rower

rest 3 min

+

5x

10 Burpees AFAP

20 sec airdyne @ 85%

rest 3 min

**Give or take a few scores for the clock. 

A. :55, :55, :56, :57, ? 

10 unbroken butterfly pull ups after each round. 

B. :47, :52, :48, :49, ? 

Good to work on burpees.

Strict press/split jerk

A. Strict Press 3, 3, 3; rest 2 min

B. Split Jerk 3, 3, 3; rest 2 min

+

12 Min AMRAP

2 Strict HSPU

4 Muscle Ups

8 Kb Swings #53

A. 95,100(2), 100 

Need to go lighter on these in the future and really work on not moving anything but my shoulder/upper body. 

B. 155, 160, 165(1)

Wod: 5+5

I really happy with this. The MU felt pretty good today. Only failed 1or2. When there r MU I just take my time because I don't want to fail. I need to figure out just a how much time is too much, but enough. Did 3-1 for first round then 2-2 then towards the end did 2-1-1 on MU. Hspu got hard at the end too. Did singles for the last 2 rounds. 

Squat clean/front squat complex

A. 1x Squat Clean + 4x Front Squats x4; rest 2 min

+

3 Rounds:

25 Wall Balls #14

20 Pull Ups

15 Burpee Box Jumps 20”

A. 145, 155, 160(failed @3rdFS), 160(missed last rep) 

Def need some coaching on my front squat. I feel like squat cleans are easier than front squats. I feel like I'm taking too long to go down and wasting a bunch of energy. 

Wod-10:37

So tired during this one. 15/10 on wall balls. Pretty stoked on that. 10/10 pull ups and just keep going on those darn burpee box jumps. 

Squat snatches

A. Squat Snatch 20 singles @ 75-90%; rest 2 min

+

3 Rounds

400m Run

9 Hspu

12 Power Snatches #65

A. 95,95,100,100,105,105,105, 110,110,110,115 for rest. 

I actually liked this. It was kinda relaxing. I wish we could have gone heavier at the end. 

Wod: 9:04. 

Glad I did this with the girls, Shea pushed me on the run and rhiannon pushed my on the HSPU and snatches. 

2k rows, wod

2k Row x3; rest 5 min 

Row 8:49, 8:46, 8:41 

Happy I ascended these...by a little. The first 1 row as rough, then it was just push through to the finish. On the last row I tried to do intervals with 100 m. (100m on 100m rest) it seemed to help, and it made it go by fast. I seriously need to go see Ed my hip was killing me during these. 

For time: 

50 Wall Balls #14

50 Double Unders

30 Ctb Pull Ups

30 Burpees

10 Power Snatch #95

10 Burpee Muscle Ups

Wod: 14:47 

Everything felt pretty good but my c2b felt awful. Think I need to stick to lipping if those come up in the open. I'm just not proficient enough to do them in a wod. Only failed 1 MU, I need to keep my palms in on the kip (no turn out, it screws me up) 

Squat clean cluster/ 13.4

A. Squat clean clusters 2.2.2 x 3; rest 30 sec / 3 min

B. Glute Ham Raises 4x8; rest 2 min

+

7 Min AMRAP

3.3.6.6.9.9

C&J #95

Toes to Bar

A. 150(failed last rep), 150, 155(2 reps total-1,0,1) 

Good practice, but my back was kinda tight and it was just heavy!! 

B. Done. 

Wod: 91 

Cleans and jerks felt weird, couldn't get into a rhythm, but overall happy with this. 

1 rep max front squat, PJ-SJ complex

A. 1 rep max front squat

A. 2 Push Jerks + 1 Split Jerk x5; rest 2 min

B. Cuban Presses 4 x 15 reps; rest 90 sec

+

10 Min AMRAP

5 Hspu

10 Burpee Box Jumps 20”

A. 195 

Yea!!! My goal was 185 today. So happy with 195. Went for 200 and dropped it at the bottom. Not today. 

A. 140, 145, 150(failed 2nd PJ), 145, 150 

These felt off today. At the end Ryan said. Knees out, weight back. 

B. Done @ 15/25#. 15 GHD sit ups in between sets. 

Wod: 8 rounds 

This tots felt like an open wod. Still don't feel like I have the get up and go vibe. Maybe I just need the open to start. 8 days...