Using ONLY 1 bar

Deadlift 135/95: Mod to 55

HR Push ups: I did the first 10 without knees. The the remaining rounds, I had my knees down

Power snatch: Mod to 55 (lower back is still tight and this weight was a good choice)

200m run after even rounds: Mod to a 250 Row after rounds 10, 8, 6, 4, 2

a) SP wk3: 4,3x85#
b) split jerk: up to 145#
c) 1RM PC: 155#
d) 1mi run: 6:32
e) 7 min AMRAP:
6 sq clean x 95#
12 pull up
6 HSPU
1+5 HSPU RX!

Metcon 1:

1 Rnd: 50 DUs, 40 KBs (53), 30 WBs (20), 20 Situps, 10 Burpess, 5 Sq Clns (155lbs)
Time - 7:12

Metcon 2:

21-15-9: Renegade Rows (45lbs DBs), Dumbbell Presses (45lb Dbs)
Time - 10:20

Strength
Every minute on the minute for 10 minutes
2 Tall Snatches - 33 lbs

*For speed not weight, don’t forget to drive up onto the toes prior to dropping

Wod
10 Rounds
10 Banded Good Mornings

30yd Single Arm Farmer Carry (L) - 45 lbs

30yd Single Arm Farmer Carry (R)

13:31 min

5 RFT
15 OH Reverse Lunge (75/55)
15 T2B
Full Gasser

55#, K2E. 13:40

Need to work on T2B. WODs this week have wrecked me. Need to get back into it. Not sure how much protein is helping. Still feeling really sore. Resting HR has been ~8bpm higher than normal. Overtraining/insufficient recovery?

a) BS wk3: 5,3x220#
b) DL wk3: 5,3x280#
c) 15 min MU practice
d) 5 rd DU: 30s on/off = 187
e) 3RFT: 12 thruster / 12 pullups = 3:37
f) breadloaf makers:
20 hip ext, 20 GH SU, 20 back ext, 20 GH SU, 20 GH raises

FILTHY 50
For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, -16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, - 33 lbs
50 Supermans
50 Wall ball shots, 14 pound ball
50 Burpees
50 Double unders - 200 singles

FILTHY 50
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Warm Up

400m Run
20 Leg Swings
20 Lateral Leg Swings
200m Run
20 Jumping Jacks
20 Seal Jacks
100m Run
20 Pass Throughs
20 Halos

Movement Prep

Burgener Warm-Up: PVC or Barbell

Skills Transfer: PVC or Barbell

Strength

Weighted Strict Pull-Up
5x3

WOD

10min AMRAP
5 Power Cleans (135, 95#)
10 Push-Ups
15 Air Squats

Skill
2k Row - 9:33.4 min
*Row at 90% Effort, pay attention to pacing on this, try not to be sporadic

Wod
5 Rounds
1 Push Press - 55 lbs
1 Pull Up - ring rows

3 Push Press
3 Pull Ups

5 Push Press
5 Pull Ups

*Push Presses are as Heavy as Possible