Wednesday

Max effort-

2 hands anyhow.

Had to put 2 different weights overhead using 2 different methods. i.e. Snatch a dumbbell then with weight overhead, squat down and C&J a Kettlebell add the weights together and that gives you the sum of the lift.

1- 1st Snatched 55lb KB. 2nd C&J 35lb bell Sum= 90lbs
2- 1st TGU 70lb D-bell, 2nd C&J 55lb KB Sum (FAIL)
3- 1st Snatched 70lb D-bell, 2nd C&J 35lb KB Sum= 105lbs
4- 1st Snatched 70lb D-bell, 2nd C&J 40lb KB SUM 110lbs
5- 1st Snatched 70lb D-bell, 2nd C&J 55lb KB SUM 125lbs

This was tough but a lot of fun.

METCON

30 wall balls (18lb)
20 pull ups
30 KB Snatch 35lbs
20 Power cleans 95lbs
30 Lunges
500m row
30 Knees to Elbows
20 SDLHP 95lb
30 Sit ups (un-anchored)

Rules were that you could do the WOD in whatever order you wanted as long as you completed each exercise before moving onto the next.

13:39

Tuesday

METCON

21-15-9 of

Power snatch 115lbs
Box Jump 24"

9:25(PR)

I have done this one once before, and decided then it would be a benchmark WOD that i would incorporate into my programming. last time I finished in 10:11 so a 45 second PR.

Monday

METCON

4 rounds

50 double unders
25 push ups

and then run 800m for time.

Finished the 4 rounds in 8:48 I am guessing the 800 was done in a little over 3 minutes. I do not have a total time. Pretty tough WOD though. Still sore from it.

Friday

Shoulder press
4x95lb
3x115
2x125
1x135

Annie
50-40-30-20-10
Double unders
Sit ups

6:15

Not a PR. Missed double unders every round. Sit ups all unbroken