A.) Strict Press #125 1x3 and #115 3x3
B.) 5 Min AMRAP x 2 with 5 min rest
Rnd 1 - 2x3kbs/rnd 2 - 2x7kbs

Skill
5 minute AMRAP of: Strict Weighted Muscle-ups (3kg) - 15
Snatch off Blocks: 65kg

Strength
1-1-1-1-1-1 Shoulder Press
(40kg - 50kg - 60kg - 65kg fail - 65kg fail - 65kg fail)
3-3-3-3-3-1-3 Back Squats
(70kg - 80kg - 90kg - 100kg - 110kg - 120kg - 100kg)

*No rest in between sets until entire round of exercises are done. You will do four rounds to complete the routine.
*The pushups are done til failure and the rest are done or 10 reps.

-Push ups
-Bent-over rows
-Military presses
-Barbell squats
-Barbell lunges
-Barbell curls
-Triceps Ext

All exercises are done with curl bar +two 10 lb plates

*Added 5 pounds to the recommended 20 pounds.

For 20 minutes or 10 rounds of:
3 Box Squats on the odd minute
3 Dumbell bench press on the even minute

Box Squats: I started using 195 for 3 sets, then used 200 for a couple then 205 for the rest
DB Bench: I used 70 lb dumbells for all rounds

This was the first time using dumbells for bench press in many years. I used to use then for that quite a bit, but I haven't really been doing much benching almost at all... maybe 4-5 times per year.

Snatch- 20mins to find 1rm (35-40-45-50-55) stopped there. I was more just power snatching it then doing an OHS by that point.

Then,

For time;

20 KBS 2/1.5
30 Toes 2 bar
400m run

5:22 I think? Proud for Rxing bc the Blue kb is a beast. Figured I'd give it a shot since there were only 20 of them. Did the first 11 unbroken, then 3, 3, 2, 1 (with like 2 swings to get it overhead each time LOL). Probably should've used the silver one, but it was too late by the time I realized how tough it was going to get. Flew through the rest pretty quickly to make up for it.

Split Jerk
2-(45lbs)2(45lbs)-2(45lbs)-2(65lbs)-2(65lb)-2(95lbs) -2 (1 @ 95lbs,,,need to work on!!)

Finisher:

Every 2 minutes for 10 rounds complete the following:
10 box jumps (little box)
15 mountain climbers (each leg, 30 total)
20 swings (23lbs)
The faster you complete this, the longer you get to rest.
Was a bit tired but got it done Feel Ok. Stuff to work on tomorrow..foot position in Split Jerk/getting under bar, not pressing it. Also work on getting my rear up on that bigger box.

A- WU- Half Tabata: Burpee/Double Unders

B- Push Press- 10 Minutes To A Heavy Triple ;2 Minutes rest + 2 Minute AMRAP @ 80% Of Above

C- Bench Press- 12 Minutes To A Heavy Single

D- 3 RFT of: 16 each D.B. Renegade Row (25/15×2)/14 Pull Up/12 Push Up -12 Minute Cap

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Weights used/mods:

Push press - 70# heavy triple, used 55# for AMRAP
Bench press - 65#
Renegade row - Rx
Pull up - green band
Push up - on knees, then knees to plank on last round

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Results:

Warm up - 23 burpees/no DU
Push press AMRAP - 17 @ 55#
WOD - 8:45

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I was not happy when I left the box today. It was a different group of people than I'm used to, and I started off feeling scared and intimidated (lots of guys, and 2 girls who have been CFing for ages). I'm beginning to understand just how much being intimidated affects my performance - I'm afraid to push myself harder, for fear of being DFL, so I over scale, leaving me feeling like I didn't get a good workout. I also didn't know anyone in the class, which made me feel like a third (or 9th) wheel - but I suppose it's partially my fault for being shy.

So note to self - don't be afraid, stop comparing myself to others, and stop doing knee pushups! And practice being louder in class.

10:00 Bar Muscle Up, Chest-to-Bar, or Kipping Pull-up Work
Did several muscle ups with aid of purple band

then, Deadlift 225m/155w and Box Jump 24m/20w Ladder -Alternating adding one each minute -Even Minutes Deadlift -Odd Minutes Box Jumps (everyone must step down) 0-1 Minute: 1 Deadlift 1-2 Minute: 1 Box Jump 2-3 Minute: 2 Deadlift 3-4 Minute: 2 Box Jump 4-5 Minute: 3 Deadlift 5-6 Minute: 3 Box Jump 6-7 Minute: 4 Deadlift 7-8 Minute: 4 Deadlift ...continue on the ladder until you cannot complete the designated reps in that minute

Completed 9 full sets

Strength

Deadlift 5rm

3 x max pull ups
145# deadlift
Wod

Every 30 seconds for 7 minutes

1 Snatch + 1 Hang Snatch 165/105

The Rxd weight is 165/105# (you must perform all 14 reps of the complex with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.

Cash out

2 x max handstand hold

25 mins to find:
1RM Clean, 100#
1RM Clean & Jerk, 100# PR

I've gotten 101 clean, just when I found out I was pregnant, but never jerked more than 95#

3 Rounds:
5 Wall Climbs
15 Hang Power Cleans (135/95) , round 1 85#, round 2&3 75#
15 Burpees

Actually touched the wall on most reps on the wall climbs, getting back to prebaby strength. Had to rest ever 3 reps with 85#, but 75# was pretty easy. Burpees sucked.

Finish : 14:45