Strength/skill

Push Press
15 Minutes To A Heavy Single (possibly a new 1RM)
90 Seconds to 2 Minutes Rest between efforts

Got up to 85# PR!!

Seated K.B. or D.B. Press
12/10/8/6/4/2/1 Max Effort
90 Seconds between efforts

Did 12/11/10 with 15# (clearly didn't read the whiteboard/listen to directions well..)

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Conditioning

21/15/9 RFT of:

Ring Push Up
D.B. Snatch Left
D.B. Snatch Right (45/25)
Chin Up

11:40 using 15# and green band

Angie

For Time

100 Each Pull Up
Push Up
Sit Up
Air Squat
35 Minute Cap

34:48 (I think??? This is why I shouldn't log WODs 2 weeks after completing them...)

Used green band on pull ups (killer!). Still terrible at sit ups. But turbo/beasted through the squats 50/30/20 or so.

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• Cooled down with with a 500m row.

Warmup

500M Row +
2 Rounds of:
7 Pseudo Planche Push up (fingers towards toes)
7 Tiger Bend Push Up

These were awk..

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Strength/skill

Bench Press
10/10/10 @ 55% (6/4/13) of
90 Seconds rest between sets

45#? I think? Really need to log WODs closer to the date..

Press
10 Minutes To A Heavy Single

47# - these were MUCH harder than I remember/thought. Didn't realize how vital the knee/hip power was until today.

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Conditioning
21/15/9 RFT of:

Ring Row
D.B. Snatch Left (45/25)
D.B. Snatch Right
12 Minute Cap

7:51 - 15#

Run 1mile
100 pull UPS
200 push UPS
300 squads
Run 1 mile

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

(42#)
Could do more weight for Power Cleans next time

Reps: (3+14, 3+15, 3+17, 4, 3+14)

Every 45 secs for 9 mins:
1 Power Snatch,
1 Overhead Squat,
1 Snatch Balance,
1 Hang Squat Snatch,

PVC.
Next time 22#

FT:

100 Toes2Bar
Start WOD by doing 10 push-ups, then every minute on the minute stop doing T2B and do 10 push-ups.
10 min Time Cap

Circuit involving the following:
- Burpees
- Push Ups
- 10kg Plate Sit Ups
Start at 10 reps each, then 9 reaps each, then 8 etc all the way down to 1.

This was my first workout after hurting my lower back on Sunday and I'm still in pain. I wanted to test things out, very slowly, and do some movements like pullups that would not bear on my lower back and could still give me a challenge at a controlled, non-kipping, manner. I did use the weight belt for weighted pullups but progressed slowly and when I felt any pain in the back as I leaned back to go over the bar, I would either slow down even more or stop, or reduce the reps, etc.
10 x bodyweight (felt fine)
weighted 10 lb x 10 (felt fine)
20 lbs x 10 (felt good - but grip was feeling it a bit)
25 lbs x 8
30 x 7
35 x 5 (felt a twinge as I was going over the top at the last couple reps)
35 x 5 (same)
35 x 5 + 5 at bodyweight... FULL ROM slowly contracting all reps.

Post pullups went directly into the pool quickly and basically did laps for about 15 minutes of breast stroke and freestyle... the freestyle felt it a bit in the back as I rotated, but it was o.k. and I felt like I was loosening things up a bit with no weight and some ROM in different planes.
I did a bit of stretching in the Sauna and a hot shower... FELT MUCH BETTER after all that.

Strength
Snatch
Every minute for 6 minutes complete 5 touch-and-go Snatches @60% of 1rep max.- only did 75

Conditioning

Group A
35 Alternating Dumbbell Snatch (#35/20)
Run 400 meters
35 Alternating Dumbbell Snatch

Group B
30 Alternating Dumbbell Snatch (#70/50)
Run 400 meters
30 Alternating Dumbbell Snatch

Group C
50 Alternating Kettlebell Snatch (#55/35)
Run 400 meters
50 Alternating Kettlebell Snatch

Chose A but definitely should have chosen B but now I know for next time