For Time:
-1000m Run
-21 Power Cleans 135/95 RX+ 155/105 MRX 95/65 or SandBag Cleans 80/50
-21 Wallballs 20/14 10/9′ RX+ 11/10′ MRX 20/10 9′
-15 Hang Power Cleans or SandBag Cleans
-15 T2B
-9 Power Cleans or SandBag Cleans
-9 Front Rack Lunges (alt Legs, stationary)
-1000m ROW or A-Bike 2.5km
Strength up to 125
WOD
@ 95lbs
&
1000m run X 2
Power up to 155
Hang up yo 165, failed 175
WOD RX w cleans and row: 13:50
WOD as rx 17:14
Hpc up to 315
Wod rx 14:01 run/row
PC/HPC 85(6)-95(5)-105(4)-115(3)-125(2)-135
Wod w/95# & GHDs, stripped to 65 for front lunges
19:43
Wod with 135#, row then bike, wb oh walking lunge instead
15:08
Power Snatch: 135/155/165/175/180
Snatch High Pull: 3@205, 3@206, 3@206
2 Power Cleans + 1 Jerk: 217/217/217
Strict JT: 12:18
Carb-fueled Back Squats:
135/205/255/285/295/315/345 (post surgery PR)
Failed 356 twice
21-15-9
Bench Press w/175
Strict Chin-Ups
19:45
PC up to 155#
HPC up to 175# PR
WOD w row and cleans
16:19
*throwing to 10 ft target WB
Yesterday’s work at open gym
Thrusters
6@115-4@135-3@165-2@185-1@205-1@225(f)
Continued with squat cleans @235-245-255-265(f)
WOD 1 – 3:05
1 HPC @ 225
Wod RX (run,row)
14:40
HPC 145
PC 155
WOD as rxd: 16:37
PC up to 205
HC up to 205
—
Wod. W/95# Run/Row
13:31
6 Power Clean@135#
5 Hang Power Clean@165#
4 Power Clean@185#
3 Hang Power Clean@205#
2 Power Clean@225#
1 Hang Power Clean@245#
WOD
As Rx’d Run/Row
Time: 13:48
WOD w/95# and assault bike at beginning and end
19:53
6 PC@135
5 HPC@165
4 PC@225
3 HPC@225
2 PC@255
1 HPC@285
Wod RX’D
15:48
WOD w/ 115# (Row/Assault bike)
13:48
Strength:
6@225 4@275 3 @275 1@295 1 HPC @315
WOD RX’d run/row
12:27
***14:27
PC up to 205
HC up to 205
WOD: #115
15:21