Front Squat- 3×5 @ 85% of your 1RM

155#

WOD:
4 Rounds For Time:
50M Bear Crawl
3 Muscle Ups (Subbed 9 dips and 9 chest to bar)
6 Burpee Box Jumps (24/20)
9 Butterfly Sit Ups

Time: 27:18 :(

jp

WOD: “Rollin’ on 20′s”
4 Rounds For Time:
20 barbell rollouts
20 double unders
20 toes to bar (Subbed V-Ups due to back)
20 box jumps (24″/20″)

Time: 29:54

Wow...  Back has been dicked up fora while and I haven't posted the light stuff lately.  

I did do this, but it wasn't pretty.  Back was still tender and had to take a muscle relaxer afterwards.  Double Unders and the rollouts really slowed me down.

jp

Mon to Wed

Mon
WOD:
“Light Grace”
For Time:
30 Clean and Jerks (75/55)
Rest 5 min Then….
“Light Fran”
21-15-9:
Thrusters (45/35)
Pull ups

Time for L. Grace was 2 something and 6 something for L. Fran

Tues

10!

Box Jump

Burpees

Pistol

KB Swing

Time: 16:20ish, but pistols were while hanging on to band

Wed

Run 400m

40 Hand Release Push-Ups

Run 300m, 30 HRPU

Run 200m, 20 HRPU

Run 100m, 10 HRPU

Time: 12:26

Scattered workouts

Wed
Back Squat 5-3-2
Ended with ????
Wod:
3RNDs – 10 Min Cutoff
5 Chest to Bar Pull-up
5 Back Thrusters @ 30# under BW (Done at 95#)
5 Toes to Bar
200M Run

Time: 7:50ish

Sat

Press 5-3-2

Ended with 125

WoD:

3 RNDS

130m Farmers Carry w/ 45# plates

10 Hanging Power Cleans with 90#

Time: 6:50

jp

Tabata Stuff

Tabata
Sit-ups
V-ups
Deadlift 135#
Total Reps: 212
Vups were the worst of the lot.

jp

Fri/Sat

Friday
Triplet of
10 - 65# push press
10 - Push-ups
250m Row
ARMAP 12
Rounds: 5

Saturday

1 rep max Full Snatch: 125# - Good and felt solid.  I was happy with almost everything on this lift, especially sticking at the bottom and solid OHS.   135# - Bad.  I am sure it is a mental block.  I feel like I am getting a strong enough pull, just not dropping under the bar.  :(

Then
Isabel
30 Snatches - 135# Rx, but I dropped to 95#
Time: 3:26 -- A bit too easy given the time, I should have gone to 115#

M-W

Monday:
Odd STR programming:
1-1-1 KB Snatch (2pood)
1-1-1 Barbell Full Snatch (115?)
1-1-1 Full Clean (135?)

WoD

With a kettlebell, do 8reps of…
-Round the body both directions (see 1st video below)
-Figure 8,(see 2nd video below)
-KB Dead Lifts,
-KB Swings,
-Clean and Press(4 per side)

Tuesday:

Strength:
Good Mornings- 5×5 – increasing weight each set (get comfortable with movement)
2 min rest btwn sets

WOD:
8min AMRAP:
8 Curtis P’s* @ 75#
8 KBS @ 2pd/
8 weighted sit-ups @ 45#
Reps was 2+2

Wednesday:

Strength:
Front Squat 7×3, then 1×3+
2 min rest between sets

WoD:

For Time
50 Wall balls
15 Front Squats @ BW (I did 95#)
50 Burpees
15 Front Squats

Time: 14:50ish