21-15-9

Chin-ups
Squats
Box Jumps (24)

(First of 2 WODS today)

21.15.9

Squat Cleans 135/95

CTB Pull-ups mod@ kip pull-ups

Then Oly lifting class with Caleb!

5-5-5-5-5 press - 105 lbs

then…

15 overhead squats (95/65) (Subsituted Front Squats due to injury)
15 push-ups

3 rounds

Barbell Bench Press:
60kg x 8 = 480
60kg x 8 = 480
60kg x 8 = 480
TOTAL = 1440
Incline Dumbell Bench Press (each arm)
22kg x 8 = 352
20kg x 8 = 320
20kg x 8 = 320
TOTAL = 992
Decline Dumbell Bench Press (each arm)
20kg x 8 = 320
22kg x 8 = 352
22kg x 8 = 352
TOTAL = 1024
Standing Cable Fly's
12.5kg x 8 = 100
12.5kg x 8 = 100
12.5kg x 8 = 100
TOTAL = 300

GRAND TOTAL = 3756

Barbell Bench Press:
80kg x 8 = 640
90kg x 8 = 720
90kg x 8 = 720
TOTAL = 2,080
Incline Dumbell Bench Press (each arm)
30kg x 8 = 480
30kg x 8 = 480
30kg x 8 = 480
TOTAL = 1,440
Decline Dumbell Bench Press (each arm)
30kg x 8 = 480
34kg x 8 = 544
34kg x 8 = 544
TOTAL = 1,568
Standing Cable Fly's
17.5kg x 8 = 140
22.5kg x 8 = 180
22.5kg x 8 = 180
TOTAL = 500

GRAND TOTAL = 5,588

For Time:

10 HSPU
20 Wall Ball Shot
30 T2B
40 Cleans (Rx 135/95)
50 Burpees

60 Sumo DLHP (Rx 75/45)

Not crown to ground yet on the HSPU
Wall ball was only 10# (would have done #12 or maybe even 14# if available)
Cleans were 55#
SDLHP - 35# KB

My motivation was severely lacking this morning. I also seem to be fighting off a little congestion this week, making breathing a wee bit harder. This workout was just gross.

Warm up (10 min)-- wrist stretch/wrist rotations/arm circles/up-back overs/hip rotations/jumping jacks/mountain climbers(25)/push ups(20)/lunge(20 total)/air squats(50)/burpees(10)/sit ups(25)

Then--Ladies-max sit ups in 2 min

Then--Ladies WOD-Death by Push ups/Air squats
Perform 1 rep of each on the minute every minute until you cannot
complete the required number of reps in that minute. The sum of

your minutes is your score.
Liz--22 rounds/Carly--20 rounds (got called to momma duty on
this round). The joy of being a parent

Men's WOD--
8 rounds for time of
185# Front Squats (5 reps)
26 Ring Push ups
Ryan--24:40 (RX'd) Aaron--23:10 (135#)

Linear Progression

Front Squats - 3x5 - 89 lbs
Press - 3x5 - 45 lbs
Deadlifts - 1x5 - 121 lbs

50 burpees for time - 5:30

Ah. So this is what the buttcrack of dawn looks like. Got up at 5:30 this morning to do my WOD so that I could commute to Las Colinas from Murphy at 7:30. It was tough getting up that early, but I'm pretty happy I'm done with my WOD for the day.

Voimaharjoitus

Käsilläseisontaharjoituksia

Raakatempaus 5 x 5
5x30kg, 5x50kg, 5x60kg, 5x65kg, 4x70kg
Raakarinnalleveto 5x5
5x70kg, 5x80kg, 5x90kg, 5x100kg, 5x110kg

a) Etukyykky 3x5
5x50kg, 5x70kg, 5x80kg
b) Vauhtipunnerrus kosketuksella 3x5
5x40kg, 5x50kg, 5x60kg

5 Rounds
10 Bodyweight Deadlift @ 200#
15 Kettlebell Swing 1.5pood
30 Double Unders
rest 5 min then
3 Rounds
1 min ABMAT
1 min Plank Hold

Felt good with this! I was happy to RX, took longer than I wanted but finishing is finishing :) BWDL is 200 lbs. I got 112 reps total through the ABMATs.