1 x 5 dead lift 275

then…

Tabata dead lift @ 120lbs
rest 3 mins
Tabata Good Mornings @ 45lbs

score = total # of reps

Injury: This was suppose to be front squats and air squats

1 minute plank hold – both feet
1 minute plank hold – right foot elevated
1 minute plank hold – left foot elevated

then…

21-15-9
kettlebell swings (1.5/1.0)
pull-ups
weighted sit-ups (35/25 db)

rest 2 mins

9-15-21
weighted sit-ups
pull-ups
kettlebell swings

One the grip is gone it's all down hill.

WOD: Bench Press Progressions and SU Jump Rope

Bench: 1x5x235, 1x5x235, 1x5x235, 1x5x235, 1x5x235, 1x5x235, 1x3x255, 1x3x255, 1x3x255, 1x2x265
Jump Rope: 10 sets of SUs - 100 reps/set for speed

Worked on DUs a bit today with my new RX jump rope.

7 Rounds Of:
2 - Push Jerks (75% 1RM)
20 - Push Ups

For QUALITY

10 minutes EMOM:
5 weighted Bar Pull Ups or Chin Up (reverse grip)
Choose one weight to use the whole EMOM

Squat Clean
5-3-1-1
185-225-235-235

then

5min AMRAP
5 Pullup
10 Situp
15 Squat

“Cindy”

20 min AMRAP

5 pull ups

10 push ups

15 squats

15 rounds 10 reps

Performed poorly, still not feeling right from whatever this bug was. Nothing to it but shut up and keep going.

14 MIN AMRAP

7 DL #225
10 Goblet Squats #53
7 TTB
10 Push Press #65

5 Rnds + 7 Reps

5k run with 21-15-9 of:

Air squats
Paralette pushups
KB swings 35#
Double unders

Done on a 1.1m track. Approx every 400m, I placed a piece of equipment, and performed the lift each lap.

5 Min Cap

50 Swings @32/24
50 Strict Push Ups