10 Minute AMRAP

-10 Overhead Squat (95/65)
-10 Bar Facing Burpee
-10 Sit Up

5 RFT
9 Tire Over Bar
9 Kb Swing 55/70
9 OHS 65/95

Only the second time I've ever used a 55# kettle bell during a WOD as I usually feel uncomfortable with it (back issues), but I really wanted to do this as RX. Worked on my positioning whilst doing the swings and it felt a lot better this time around. My back is worn, but it's not hurt.

I really liked this WOD, except it was definitely harder than I expected. My back was worn around round 4 and the OHS started to become harder. Tire over bar became tiring, too. I like to clean the tire up over the bar instead of hoisting it up with my leg, so my back was getting a really good workout today.

5 Rounds
8 count Snatches x 2
**53, 58, 63, 68, 73 lbs*

5 Rounds
Muscle Clean + Push Press
*Power Clean + Power Jerk
*Double Pump Squat Clean + Dip Pause Split Jerk
**63, 68, 73, 78, 83 lbs*

CF Open Games WOD 12.3

18min AMRAP

15 Box Jumps 24/20

12 Push Press 115/75

9 Toes 2 Bar

6 rounds + 6 reps

Not a great performance, but better than yesterday. Nice feeling like I finally have T2B down, if slowly.

10 Minute AMRAP

-10 Overhead Squat (95/65)
-10 Bar Facing Burpee
-10 Sit Up

Wendler:

DL: 5x265, 5x290, 5x315
Power Cleans: 5x150, 5x165, 5x175
Thruster: 5x175, 3x200, 1x220 (failed - tried twice and couldn't get it locked out - leg drive poor due to heavy legs on Sunday)

Metcon: 4 Rounds for time of: 400m run, 400mrow, 20 KBs (53lbs)

Time: 18:55

Worked on DUs

AMRAP 10:00
7x thrusters 95
7x sumo deadlift high pull 95#
9 rounds even

Rest 2:00

AMRAP 10:00
7x bar jump burpees
7x kettlebell swings 55#
9 rounds + 2

Total reps 254

stayed under 1:48/500m first km then bounced up around 1:55

Did immediately after heavy Helen

Pullups
1st min 1rep, 2nd min 2reps etc - did 11 reps but didn't restart due to shoulder pain

Ring roll out 3x6 - didn't do because of shoulder pain

This won't happen again but today, on the board, guess who was the biggest squatter at the box? Yup, me!

Disclaimer: Hulk, Dollar, and Coach, our three strongest lifters, were out today. :)

Warm Up:
All Skate
Did push ups, squats, a few pull ups but was more focused on mobility today.

Mobility:
2 pain ball on spine
Shoulders on bands
Work a weakness (hamstrings and back)

Max Effort:
Back Squat
Rest 2-3 minutes between rounds
1x5 @ 60% of 1RM (170 LBs)
1x5 @ 70% of 1RM (200 LBs)
2x5 @ 75% of 1RM (215 LBs)

MetCon:
5x
10 Ring Rows
15 Sit Ups
20 Squats

100 squats after warm up squats after heavy squats in squatacular!