Jerk - 4RM; 90% x 4 x 2
- 95x4 / 105x4 / 115x4 / 125x4
- 90% 115x4 / 115x4
Push Press - 5RM; 90% x 5 x 2
- 95x5 / 105x5 / 115x2
- 90% 100x5 / 100x5
Back Squat - 5RM; 90% x 5 x 4
- 135x5 / 185x5 / 205x5 / 230x5
- 90% 210x5 / 210x5
Bent row - 5RM; 90% x 5 x 2
- 65x5 / 85x5 / 105x5 / 115x5 / 135x5
- 90% 115x5 / 120x5
Unanchored sit-ups - 3 x max reps
- 30 / 22 / 15

1 mile Run

21-15-9

Thrusters 95/65 (115/85)
Burpees
Pullups

1 mile Run

• Scaled down to 75 for the thrusters, and only got the first mile in, because it got dark :(

X-Train Tabata

Warm up

Jump Rope - 2 min unbroken

5-4-3-2-1

Hindu Push-ups
Wall/Pole Squats
Scorpians

Hump Day with Barbara

5x
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

** Rest 3 Min Bewteen Rounds

This was a wakeup call, I am 6 workouts into CF and this wrecked me... By the end of RD2 coach let me know he wanted me to only finish 3 rounds... I did 3 rounds in 31:52... so hard... dry heaves... seeing stars... Instead of doing the humping, I got humped... I will get my revenge someday sooner then later! Top guy in the class did 5 rounds in 37:30.. Top girl was 36:00..

Warm up

100 Singles - Jump Rope

2x
10 Squats
10 Push-ups
10 KB Swings (35lb)

Skill / Strength - Rope Climb

20 Min AMRAP - Later changed for other group to a Chipper

35 Box Jumps - 24"
1 Rope Ascent
35 KB Swing - 35lb
35 GHD Sit-ups
35 Squat Cleans 75/55 rx
35 Back Extensions
500m Row

This was killer but I felt pretty good about it. Cleans were the main killer for slowing time down, so something to work on... My score was 1+4 and tops was 1+74 so definetly in the mix!!

Warm up

3x
15 Jumping Jacks
"spiderman" across the room
8 KB swing 35lb

21-15-9 Thrusters / Pull-ups

This was my baseline "Fran" and I don't have pull-ups... I used a Green band and added a Blue band later on.
I have not done thrusters before today also so the coach set me at 65lbs.

I rolled through the first 21 Thrusters unbroken which was good
Made it through all 21 pull-ups with the green band but had to rest half way through.
Did 8 and 7 for the 15 on Thrusters.
Got through 5 pull-ups before adding a blue band.
Went 5 and 4 for the 9 on Thrusters.
Went in sets of 2 with both bands for pull-ups

11:17 was time... pull-ups is my struggle hoping to gain those over the next months. I am learning this is about pushing through the pain while keeping form. I need to take shorter rests...10 secs VS 20-30 secs.

3 rounds of:

1- 10 double unders
2- 200m run
3- 30 flutter kicks
4- lunges
5- burpees
6- toe touches
7- push ups (hand release)
8- calv raises
9- squats
10- bicep curls (30# KB)
11 tricep dips
12- mountain climbers
13- pull ups

*all done with 5lb ankle weights

7 rounds
3 reps

25 kg, 30 kg, 35 kg, 40 kg, 42 kg (left shoulder started hurting so switched to back squats)

*I hate having a sublexed shoulder :( I need to strengthen it...

70 kg, 75 kg (back squats)

Modified Ricky.

20 Minute AMRAP of:

10 Pull Ups
5 Dead Lift
8 Jerk

135 pound barbell.

10 rounds

Hands = ripped in 3 places.

Warm Up:
2x
5 Pull Ups
10 Push Ups
15 Squats
30 Double Unders

Mobility:
Shoulder on bands
PVC Pass-through
Sotts Press with the PVC pipe

MetCon:
100 Pull Ups
100 Push Ups
** Where Angie deviated into Ange
30 Weighted Sit Ups (45 LBs plate overhead)
100 Squats

**My buddy Parker, when he finished the 100 pull ups and 100 push ups, started doing sit ups. So, when I finished my pull ups (I had to go push ups, then pull ups because of space constraints), I started to do some sit ups just for some extra work … I did not realize they were doing Angie until I finished my weighted sit ups and a few friends started moving to squats. So, I hopped over to do the 100 squats just for the hell of it … and because I’m not too bright :).