“Deforges” 
Puppies
Four rounds for time of:
35-55 pound Deadlift, 12 reps - 20kg
20 Pull-ups - Assisted
10-25 pound Clean and jerk, 12 reps - 20 kg split jerk
20 Knees to elbows - Assisted
Time: 28:37
This work out absolutely burned my ass! Starting off the session I did not want to work out but knew I had to drive through these thoughts. At the end I was happy that I got going and finished. My shoulders are spent!

Buy In: Dynamic stretching, 300 jump rope, 10 off Push up, sit up, dip, back extension, Squat, samson stretch.
Cash out: Stretching

May he rest in peace

120130

Mobility WOD

CFSB W3D1

Deadlift 3x3 Kilo 125-130-135 (+5 Kilos on last week!!!)

DL 15-20 @85K = 15 reps

Clean and Jerk 1-1-1-1-1-1-1 reps

Kilo 45-50-55-60-65-70-70 (last 2 sets the split jerk was a little unstable so didn’t progress the weight)

AMRAP in 10 mins

400m Run
20 Push Ups
400m Row
20 Push Ups

2 Rounds + 400m Run = 10 Push ups

C/O Stretching and Hand Stand practice

WOD 01-24-12
Front Squat/Pullups

CFWU 2 X 15

Pack
Seven rounds for time of:
95 pound Front squat, 7 reps
7 Chest-to-bar pull-ups (1st 2 rounds C2B, rest were standard)

8:49

From Saturday

100
squats
situps
pushups

14:30

emom 20:  2 x ring dip (mobility work between sets)

WOD:  7rft
7 Front Squats 165 (115#)
7 ctb pullups (subbed regular pullups)

11:38

CFWUx2

Clean and Jerk 1-1-1-1-1-1-1 reps

185-190-195-200-205-210-215f

jumped 10 pounds old PR 200.

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

115#-115-120-120-125-125-125-125-125-125

Clean and Jerk 1-1-1-1-1-1-1 reps

105/115/125/135/145f/135f/105 lbs

135 pr last time 115 
 
Ci: 2 x burgener, cfwu, 10 du pratice

Rest Day!