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

10 Factorial Triplet

10!
Pull-ups
Ring Dips
Ab Mat Sit-ups
Time: ????

Pulls were easy.  All unbroken.  The Ring Dips however I think I am psyching myself out on.  First set was groups of three, then twos, then tried to do half regular and half with band, then one regular rest with bands, then all with bands.

Stupid Dips.

jp

Friday and Monday

Friday

10!
Overhead Squat (65# Lighter then Rx, but still trying to go easy on the hamstring)
Burpee Pull-ups
Time: ???

Monday

20 Body Weight Front Squat (I dropped to 135#)
400m Run
50 Hand Release Push-ups
50 Air Squats
50 Double Unders
1000 m row
Time: 21:30ish

We had to many folks so we had to split the row first for some, to include me.  Also 'suppose' to add extra reps on the BW FS for each 10# lower, but again, the hamstring...  Getting better, but still tender...

jp

10! Deads, Kettle, Jump

10! of
185# Deadlift (60% 1RM)
2x Kettlebell swings
Box Jumps (20")

Time: 14:40
Deads were all done unbroken which is nice.

jp

Wed, Thur, Fri

Wed I did a Bench Press strength workout.

95# 3 reps every 20 seconds for six minutes

Then 5 rounds of 10 GHD and 10 knees to elbows in 4:55

Thur
Spin bike for 40 mins

Fri

10!
205# Deadlifts
hand release push-ups
time: 8:20

Then some Snatch skill work.

jp