TUESDAY 130416
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps (hice con 50kg)
18:23 seg: 2:46, 3:09, 3:51, 4:21, 4:13.

Warm-up: Bear Complex 3 rounds

WOD

21-15-9

Wall Ball Shots 20/14lb

Med-ball to Bar 20/14lb (This is a toes to bar on steroids movement, hold med-ball between feet)

*Each round starts with a 800m med-ball run 20/14lb

This one was straight up evil. It was far harder than I expected. I did knees to bar instead of toes to bar with the 20 lb. ball between my feet.

Went to Pisgah National Forest and did a 6.4 mile hike up a mountain.

Buy In:
800m run
then
2 laps around stadium stairs at South Park Oval
then
1 mile run to the Will Breaker

WOD:
Ini teams of three complete the following, only one team member can work at a time:
2Rds of:

60 Thrusters 75/45
Hill run
60 OHS 75/45
Hill run
60 burpees

Worked with Nate and Dia.

Cash out:
1 mile cool down run.

Buy In-
Skill: Clean & Jerk

WOD
“Marathon Monday”
5 Rounds
4 Squat Clean and Jerks (185,125)
15 Chest to Bar Pull-ups
13 Burpee Lateral Jumps
After 5 rounds are complete:
800m run

Your time is your total time for all 5 rounds plus the 800m sprint.

-Cash Out-
Work on a Weakness

Strength

Squat 5×5

Bench 5rm

Wod

2 minutes max calorie row

1 minute rest

2 minutes max kettlebell swings 55/35 *American Style

1 minute rest

2 minutes max walking lunges *45/25 plate held overhead

Score is total repetitions performed

bench press max - 76 #
Squat-105#

Squat
warm-up
50x5, 60x5, 70x3
working set
80x5, 90x5, 105x5+ [(15) 1RM @137#]

nice CFP just started Wendler the same time I was going too, so I can save some time in the garage gym.

WOD
20, 15, 10, 5:
DB Thruster (RX: 45/30) 25#
Knees to Elbow, so close

Got to CFP late thanks to traffic, thought I'd have to miss it. Barely time to warm up, but just in time to squat. The DB thrusters felt so heavy, plus not wrist friendly.

Squat
warm-up
50x5,60x5, 70x3
working set
85x3, 95x3, 110x3+ (6)
The recommendation was 3-6 reps. I definitely could have gone longer. 9 would have gotten me to my 1rm according to strstd.com, definitely felt I could manage it.

4 Rounds:
10 Each Leg Rear Foot Elevated One-Legged DB Squats, 30# DB
10 DB Cleans, Comp Rx: 2x30# DBs

Finish: 10:57
This was a tough slog. The cleans were okay at 60# but the split squat was too hard so I just used 1 DB.

15mins to find 1rm Thruster

Then,

“Jackie”

1000m Row

50 Thrusters 45#

30 Pull ups

I did 245lb as my max on my thruster.

15mins to find 1rm Thruster (35x3, 55x3, 65, 75, 85, 95-fail)

Then,

“Jackie”

1000m Row
50 Thrusters 45#
30 Pull ups (MOD: purple band)

Last time I accidentally used 35# instead of 45# and a green band (didn't realize the person in the heat before me had 10's on the bar). I was debating making this the first WOD to attempt unassisted pullups, but my arms were just toast after the Thrusters. In hindsight I should've at least tried some. I was able to do 4 in a row after the workout. Next time!

12:46