July 4th Redux

3 rounds

On a 400m course:

10 box jumps, 30" box

10 pull ups

Start run

10 kettlebell swings, 2 pood

Run

10 squats

Run

10 overhead presses

Run

20 lunges

Stop run

10 wall balls

10 burpees

10 sit ups

?

We had a workout. I just totally forgot what it was. There was some running. There were some pullups.

WOD

Barbell progression, 5 rounds

65#, 85#, 105#, 125#

5 deadlifts

5 power cleans

5 front squats

5 push presses

3 rounds (completed 2)

30 kettlebell swings, 1.5 pood

20 GHD presses, left arm, 26#

15 good mornings

20 GHD presses, right arm, 26#

30 deep squats straddling two boxes, 1.5 pood

Monday WOD

10 GHD sit ups

10 hip + back extensions

30 thrusters, 95#

50 pull ups

30 GHD sit ups

30 hip + back extensions

20 thrusters, 95#

35 pull ups

50 GHD sit ups

50 hip + back extensions

10 thrusters, 95#

20 pull ups

Time - 29:58

The last 50 sit ups were done with the ab mat instead of on the GHD, and the pull ups beyond the first 10 were scaled as jumping.

Back from a bit of a break

I made some workouts last week, but missed blogging since it was my first week back after the birth of my first son.

Today's WOD has me very sore. As Rx'd:

5 rounds for time

Hang squat clean, 9 reps at 155#

3 15 ft. rope climes, legless

I scaled this to 135# and leg climbs. That was plenty, as I am aching all over.

Monday's WOD

As many rounds in 20 minutes of:

Power clean and jerk, 60% bodyweight

100 jump ropes

10 pullups

I finished 4 rounds, minus the last 10 pull ups. This was a pretty tough one, evidenced by this photo on the left.

We followed it up with:

50 box jumps, 24" box

400m walk, carrying 45# plate overhead

15 burpees

400m run

50 squats

15 push ups

Fran

21-15-9

95# thrusters

Pull ups

Time - 8:57

Considering I did no jumping pull ups, this is significantly better than my last effort at Fran. But, I'm still essentially doing dead hangs since I don't have a good kip going. If I did, I think I'd have shaved at least 2:30 off this time as my thrusters were pretty good.

We followed up with:

100 ft. broadjumps

100 ft. walking lunges

21 wall balls

21 push ups

21 ball slams, 20#

100 ft. ball throw and sprints, 20#

21 back extensions