“The Gauge”

500m Row
40 Squats
30 Abmats (MOD: Back Extension)
20 Push ups
10 Pull ups

Rest exactly 5 minutes, then;

Run 1 mile for time

Score as 2 separate times for the workout.

5:38 on gauge (20 sec slower). Not allowed to do abmats yet bc of the full spine extension. Moded with Back Extensions. My mile time was ridiculously slow as well, 10:34. But again, felt good to start to strengthen the leg.

-Buy In-
Front Squat 3-3-3
225, 255, 275

WOD
For Time:
Row 1000m
- then -
21-15-9
Chest-to-Bar Pull Ups
10′ Wall Ball (20/14)
RX'd 11:50 with 25# WB

-Cash Out-
Tabata Kettlebell Swings
9-8-7-6-6-5-6-7 w/ 2pooder

5:00 KB&mobility

5/3/1 week 1
rest 1-4 min

Bench Press
warm-up
30x5, 40x5, 45x3
working set
50x5, 55x5, 65x5+ (12) (1RM @88#)
5x10 @ 40#

LBB Squat
warm-up
45x5, 55x5, 65x3
working set
75x5, 85x5, 95x5+ (15) (1RM @124#)
5x10 @55#

Yesterday's squats made me a little more tired on the last set of squats; would have liked to havegotten at least 1 more rep in.

135x5
225x5
245x1
255x1 popped a few stitches and called it a day

“The Gauge”

500m Row

40 Squats

30 Abmats

20 Push ups

10 Pull ups MOD green band

Rest exactly 5 minutes, then;

Run 1 mile for time = 10:12

Score as 2 separate times for the workout.

34 second PR!!!! Thanks Whole30. Now need to work on getting kipping pull-ups so I can Rx it. Run was a bit slow though. And it was cold out.

BBG

1) 10X1 First Pull + Hang Clean + Jerk – heaviest possible, rest 60 sec. (3 second pause)

(((Smashed Wrist DNC)))

2a) 3X3 Push Press – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 60 sec.

2b) 3X5 Bent-Over Rows (supinated grip) – heavier than last week, rest 60 sec. DEMO VIDEO

Strength
1) HBBS (based off 130129): 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds. Bar stays racked until new weight.

Conditioning
1) 2X20 Double unders rest 1:1
2) 2X15 Burpees – rest 1:1
3) 2X15 Over the box jumps – rest 1:1

1) 10X1 First Pull + Hang Snatch – heaviest possible, rest 60 sec.
95-95-100-105-105-110(f)-100-100-100-100

2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec.
100-100-100

2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec. (Three press and three squat)
65-70-70

Conditioning
3 minute AMRAP of:
Burpees (to a 6″ target)
42 Burpees

*Rest 2 minutes.

5 minute AMRAP of:
30 Double-Unders
15 Power Snatches 70#
1 Round & 30 DU

Pre-Wod
4 Rounds of the following
4 Deadlifts
4 Hang Cleans
4 Push Press
4 "Clusters" - Squat Clean to Thruster
Note: Find a weight that allows completion of movements unbroken
65x2 75x2 -

100 squats, 30 leg raise and arches, 60 inner thigh kicks and lots of mobility stuff
Still sick - skipped the WOD

Strength

Push Press @ 3-3-3-3 (Stick to this prescribed total as you dont want to tire yourself for Grace)

"Grace"

Clean and Jerk x 30 for time @ 60/40kgs 30kg (under rx)

Finisher - Max Double Unders x 3 rounds 629 singles

3 RFT
3 deadlift
3 hang clean
3 push jerk (185/105#)
Sled push