Monday:

Puppy Jackie:

Row 1000 meters
44 pound Thruster, 20 reps
20 Beginner Pull-ups

7:20

Same time as last time. Bottleneck was pull-ups.

20 pull-ups

Today:

12 rounds
run 400 m
walk 200 m

51:13.68

1:34.69, 1:55.94
1:55.28, 2:13.17
2:02.5, 2:13.93
1:57.89, 2:12.92
2:07.97, 2:13.93
1:57.89, 2:12.92
2:07.97, 2:13.23
1:57.36, 2:12.18
2:18.84, 2:17.42
2:04.38, 2:14
2:04.29, 2:14.97
2:16.29, 2:19.65
8:56.78

Blister under right big toe. Feels like I also got a cramp in the back of my right foot above the big toe.

120120
RX:  4-6 rounds of
2 KB clean & press, 6-8 reps
2 KB alt. plank row, 6 reps (l&r)
2 KB front squat, 6 reps
2 KB swings, 6 reps
1 KB between the leg pass, 12 reps
60 sec. rest between each set

ACT:  4 rounds of RX
20kg KB

120122
RX:  2 rounds of;
25 BW squats
10 KB one arm snatch (L&R)
60 sec. rest
25 BW squats
10 KB one arm swings (L&R)
60 sec. rest
25 BW squats
6 KB one arm clean & press
60 sec. rest
25 BW squats
10 KB two arm swings

ACT:  2 rounds, 20kg KB
Time:  21:13

120124
RX:  Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

ACT as RX’d
95-105-115-125-115-115-115-115-115-115

WoD from SUNDAY 120122

Puppies:
Five rounds for time of:
65 pound Deadlift, 7 reps
7 Pull ups assisted

5:28

Pups:
Seven rounds for time of:
95-115 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

9:13

First 2 rds chest 2 bar, rest as high as possible pullups. 

51/48/1:25/1:25/1:28/1:53/1:32

Had hoped to sub 7 :(

Ci: 2xburgener, cfwu (push4dips, kb swing@16kg 4 pull)

And to: GD, thanks for all you do for us, and all the energy you put into this. It is highly appreciated!

120123

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Start 95, fail 125 on 9th set, back to 120 for 10th.

Pack:
Seven rounds for time of:
115 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Buy in: CFWO x 3 (minus pull-ups)

time: 8:28

Cash out:
30 burpees
35 walking lunges

WARMUP:
Hip/Shoulder Mobility
3 sets:
10 push ups
10 sit-ups
10 squats

WOD:
7 Rounds for time, 7 reps of:
65# front squats
chest to ring pull ups (don’t have a pull up bar at the house)

9:53

pull ups were broken after the first round into 4/3
should have gone a little heavier on the front squats, all unbroken

CASH OUT:
Snatch:
65# Fail
65#
65#
65#
75#
75#

HSPU 4/1/3/2

From Monday:
Presses 10 x 2
135, 135, 145, 145, 155, 155, 165, 165, 175(1)165(1), 165

7 rounds for time:
7 reps 165lb. Front Squat
7 chest to bar pullups

10:32

M/31/6’/200

Front squat and chest to bar pull-ups

Seven rounds for time of:
95-115 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Time:14:45
Used blue resistance band for pull-ups

WU—rope, DU practice and MU work
$-out—HSPU (3) and kb swing pood

WOD 120123  

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2  

39-39-44-44-46.5-46.5-49-49 (F2)-45-46.5(F2) kg

WU - EL x 5”

Weight: 209

Bench Press,  185#, 41s
Pulldown, 180#, 84s
Seated Row, 105#, 70s
Standing OH Press, 95#, 46s
Leg Press, 275#, 119s

Stretch

Note: Switch to free weights in bench.

Swam 1700m, intervals of 50m, 200m, 55:30;
Then
21-15-9 80# thruster//pull ups, 8:30

Warm up

even rounds for time of:
135 pound Front squat, 7 reps
7 chin ups round 1, horizontal row 2-7

8:45