Simple half-hour of presses in the garage.

Warmup:
20 KB swings @ 16kg
5 front squats @ 85#

PRESS:
Warmup sets: 5 x 35#, 5 x 45#, 3 x 55#
Working sets: 3 x 60#, 3 x 70#, 3+ x 80# (8 reps)

Really concentrated today, tried to be solid, take big breaths. Aimed for 7 reps, got 8. So I'm pleased.

Warmup

21/15/9 RFT of:
Jumping Ball Slams (20/15)
Calories Rowing

7:19 Rx

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Strength/skill

Power Snatch
3/3/3/3/3/3/3 Max Effort
90 Seconds Rest Between Efforts

I have no idea what I worked at... probably around 50# or 55#. That's what you get when you record WODs a week after they happen.

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Conditioning

Helen
3 RFT of:

400M Run
21 K.B. USA Swing (24/16kg)
12 Pull Up

13:54, 12kg kb and green band pullups

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I think this WOD felt good? Hate running as usual - Jess told me I need to lean forward more and be more on my toes - perhaps this is the beginning of me actually learning how to run property.

Sprint Intervals:

100m - 6x100m - (straights, rolling start, 4 min rest between) - 16.4, 14.47, 13.99, 13.19, 13.09, 13.16

60m - 4x60m - (straights, rolling start, 4 min rest between) - 7.65, 7.75, 7.82, 7.91

Three Rounds of:
-Wall Ball (#20/14)
-Sumo Deadlift High Pull (#75/45)
-Box Jump (24"/20")
-Push Press (#75/55)
-Row-Calories

1 minute per station
Clock does not stop between exercises
5 minute rounds with 1 minute rest between rounds
1 point per round
1 point per calorie
Add your points at the end for your score

"1000m Run
30 Pull-Ups
40 Push Ups
50 Lunges
40 Push Ups
30 Pull-Ups
1000m Run"
with new guy "David" - 20:06 I think

Snatch - 10 reps in mixed counts @ 155 (light day)

Russian Squat Cycle Day #1 - 6x2 @ 285

Rack Pulls @ 365 - 2x2
@ 315 - 2x3

Good Mornings - 3x5 @ 135

Gym Jones Tail Pipe - 20 Cal A/D + KB Rack Hold x3 rounds - 4:06

Reverse Hypers (10) & Situps (20) - 4 rounds

Skill
Power Snatch - 65kg
3x2 Strict Weighted Deficit HSPU 10kg (about 3 mins rest)
2x10 Strict Toes through Rings (60s rest)

Strength
3x3 Deficit Snatch Deadlifts (5cm)
(67.5kg - 72.5kg - 77.5kg)

WOD
Three rounds for time of:
50 Double Unders
10 T2B
A 5 second improvement but I can definitely go faster.
There was a knot on my rope so that slowed me down a bit .

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Metcon:

Wod 1:
8 mins AMRAP
3 Power Cleans 60kgs
6 T2B
36 Double Unders

Wod 2:
8 mins AMRAP
9 Pullups
12 C2G PushUps
15 Thrusters 10kgs
18 Situps

Wod 3:
12 mins EMOTM
5 Front Squats 10kgs
5 OH Lunges 10kgs
5 Burpees

Strength:
5-5-5-5 OHS 20kgs,30,35,40
3-3-3-3-3 HangPowerClean 20kgs,30,40,50,60,70 (failed)

Metcon:
8 mins AMRAP
6 RH Dumbell Snatch 20kgs
6 LH Dumbell Snatch 20kgs
6 Burpees

Score: 8 rounds