CFCM

Warm up: 5:00 Jump Rope
2x 10 ea
PVC Pass throughs
Scap pull ups
Planche Push ups
Pull ups

Barbell Complex

Strength: Weighted Pull up 1-1-1-1-1

#53-#73-#88-#98-#100.5 *PR

WOD: “Jackie”

1000m Row
50 Thrusters #45
30 Pull ups

Time: 7:48

111103
Seven rounds of:
35 Tuck Jumps
1 Snatch

14:40 / 580

Tuck Jumps taking a bit more time than I would like.  All snatches were really power snatches.

5x3 Thruster

65-85-85-85-85

AMRAP in 10 min

5 pull ups (I did assisted)
10 push ups
15 squats

7 rounds (I think, it may have been 8, but I lost track)

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

35 mins…..I only did about 6 reps of the TGU because I was unsure if I was doing it the correct way. I felt it better to stop instead of going through it the wrong way.

Coming off arthroscopic knee surgery - taking it a bit easy for a couple of weeks.

Military press - 95x10, 105x10, 125x8, 135x7, 145x5, 155x4
Leg raise on dip bar - 6 sets of 10
Hand stand pushups - 10, 8, 5, 8
Pullups - 4 sets of 10
Ring pushups - 12, 20, 20, 20, 28

111111

Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

30 mins.

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball (decline bench)
Wallball “2-fer-1s”, 10 pound ball

no 20lb ball yet

8.55

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

95, 105, 110, 115, 120#(f)
140, 145, 150, 155, 160#(f)
165, 170, 175(f), 175(f), 175#(f)

Frustrated that I couldn’t back squat 175#. Far, far from my PR of 215#.

Puppy:

AMRAP in eight minutes:
4 Handstand push-ups (knees to bench)
1 pood Kettlebell swing, 8 reps
12 Situps

5 rounds +3 kettlebell swings

Pull-up/ HSPU/ Burpee Challenge
55 pull-ups
20 HSPU knees to bench
40 burpees

111113
RX:  21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball “2-fer-1s”, 20 pound ball
ACT: 21-15-9 reps for time of;
Sit-ups, flat bench
Wallball, 6kg
Time:  3:50

111114
RX:  “Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

ACT:  for time;
1 mile run on treadmill 5% incline
25 pull-ups
50 push-ups
100 sqauts
1 mile run on treadmill 5% incline
Time:  35:09

Murph

Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

Partition the pull-ups, push-ups, and squats as needed.

Buy in: 5 rounds of 25 jumping jacks, 5 burpees

WOD= 19:39

Cash out: 5 min jump rope

Swam 1700m, then
Row 300m//100# push press x 20
Row 300m// ” x 15
Row 300m// ” x 10
Row 300m// ” x 5
8:30