STRENGTH
Deadlift 2 Reps every minute on the minute for 8 minutes at 80% 1 Rep Max
--255

3 Hang Cleans at the top of every minute, Kettlebell Swings thrrough the minute. 135/95
The workout is done once you complete 100 KBS
--115
--35
--8:13

Warrior Dash NorCal - 5k with 12 obstacles

32:16

91/1314 in 30-39 age group.

Sill
Ring Muscle Ups

Strength
3x5 Shoulder Press 50kg (3mins rest)
12-9-6 40kg (1min rest)

WOD
5-4-3-2-1 rep[s for time of:
Muscle Up
Barbell Complex 50kg (Power Clean + Front Squat + Overhead + Back Squat + Overhead)
I got fatigued too early in the muscle ups because of the shoulder presses from before, and I also did a couple of no reps. The Barbell Complex got my legs pretty fatigued pretty fast so I ended up with a not so good time. It was a great workout but I could have done it much faster I think!

Strength:

Hang Cleans - 5x155, 5x175, 5x195, 5x215, 5x220

Metcon:

1 Rnd: 100 Pushups, 100 Ring Rows, 100 Situps, 100 Squats

Time: 22:50

Choose 1 of the following:
1000 swings - 45:45
1000 double unders
750 air squats
500 pushups
500 situps - 42:45 + 20 tractor tire flips...
300 wall ball - 31:00
300 burpees 47:07
100 Curtis Ps

You have 50 minutes to complete as many reps as possible. You determine your pacing/rep plan. As always, your fitness level will determine your realistic goal

Back Squat 5-5-5-5-5 - Did 205#

Then,

“Nancy”

400m run

15 Overhead squats 95/65

5 rounds

New PR, 15:33

Find 1rm Thruster - 185# PR, Failed at 205# Felt good about this, usually getting weight overhead is not strong for me

Then,

Row 1000m - 3:32 another PR

Rest 4 mins

Tabata Thrusters 75

Count total reps - 60

Pre-Wod
Find 1RM Back Squat- 300, failed at 315

6 Minute Ladder
1 Thruster 135/95
1 Bar Muscle Up (pull up/dip)
2 Thrusters
2 Bar Muscle Ups
3,3 4,4 etc...

Completed first 2 rounds using Bar muscle ups
On the third round substituted pulls up and dips on the third rep
4th round was pull ups and dips

Post WOD
15/10/5 Weighted Sit Up/Non-Weighted Sit Up- Used 53 lb KB

Find 1rm Thruster - Passed on this opportunity due to my upcoming half marathon

Then,

Row 1000m - 4:10

Rest 4 mins

Tabata Thrusters 45lbs

Count total reps - 37

Pre-Wod
Find 1RM Back Squat (390)

6 Minute Ladder
1 Thruster (135/95)
1 Bar Muscle Up (pull up/dip)
2 Thrusters
2 Bar Muscle Ups
3,3 4,4 etc...
*did belly button to bar pull ups. Still working on bar muscle ups.

Post WOD
15/10/5 Weighted Sit Up/Non-Weighted Sit Up (55#)