Friday

5 rounds
5 275lb deadlifts
10 burpees

I do not remember my time, Thats ok, I actually had to scale down in the middle of the WOD to 225, due to my right hip failing me. I blame this on my lack of doing deadlifts for quite a while now. I am in a bit of a rut, and am going to focus on some of the HQ .com WOD this coming week, before I take a much needed week long break.

Thursday

Skill work day:

Max Effort

Turkish get ups (With a barbell)
45x1
65x1
95x1 (Fail on my left arm which is my better side for this lift.)
100x1(F)
100x1 (PR!)

I finally completed a goal that I have been chasing for quite sometime now the 100lb TGU. I am pretty stoked right now, I felt pretty good doing these and look forward to moving small or better yet 'fit' women overhead now.

Max Effort

Pull ups 1 round
31

Not a PR but something I need to do more of because I do feel a decline in my performance with them. Next week i a going to to do mainly HQ WOD's.

Then focused on the triple under, I am so close.... if I could just jump a tad higher or float a 1/2 second longer I know I would nail it.

Wednesday

ME:
Snatch Pulls
95x5
135x5
155x3
155x3

METCON

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (Power Cleans)
Ring dips

8:11

I always do this WOD with the full squat clean but wanted to change the intensity by doing power cleans. Al in all I could have moved faster, I felt better midway through the WOD but really I have decided I need to go fishing....

Tuesday

ME:

Front Squat:
135x5
185x3
185x2
205x1
215x1(F)

Nancy

5 rounds for time:
400m run
15 Overhead squats 95lbs

24:25rx

the OHS was so difficult for me today that I did not start feeling it until the 4th round. There was an issue with my hip, it was pulling me to my right side. I just could not lock this one in. I need a vacation. Literally....

Monday

Max Effort:
row 500m AQAP
1:36

What a smoker.....

Then practiced C&J W/ 1.5 pood Kettlebell, focusing on swing through and then jerking under weight so the bell would land center of mass behind my forearm.

METCON

50-40-30-20-10

Double unders
1 pood kettlebell swings.

10:39

This was just awful.