worked to 225x3 on backsquat
worked to 200x3 on bench press
worked to 187x3 on power cleans

WOD:

20 Thrusters (115/75)
30 SDLHP (115/75)
40 Wall Balls
50 BB Rollouts
60 Double Unders

Strength:

Bench Press - 6x185, 6x205, 6x225, 6x245

Squat Cleans - 2x135, 2x155, 2x175, 2x195, 2x205, 2x215, 2x225, 2x230

Metcon:

5 Rnds: 20 WBs (20lbs), 20 Ring Dips, 20 K2E

Time: 21:30

Perform 5 RFT:

1 power clean (135#/85#)
3 hang squat cleans
2 jerks
Run 60m

Rest 2 minutes then repeat 5 rounds.

Score is total time with rest.

AMRAP 7 minutes

1-2-3-4-5-6.....

DeadLift ( 225/155)
Handstand Push Ups

Score 1 round for reps

225 lb hang clean 30 reps (subbed 185, only 10 hang and 20 power cleans)
50 pistols (used squat rack for balance)
2000 m row (200 SDHP)

Dips

3-2-2-2-1-1-1-1-1

3x20
2x30
2x40
1x50
1x50
1x50

Misread the WOD originally and didn't do all the sets prescribed

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Skipped the K2E and the DU (almost torn hands and no shoes).

WOD: Broken Arrow
21 Thrusters (135/95)
21 Pull-Ups
15 Thrusters (95/65)
15 Pull-Ups
36 Thrusters (65/45)
36 Pull-Ups

95/95/65 NO BAND

Strength: 20 minutes to establish a 1RM Snatch.

-then-

For time:
Run 800m
75 Wall Balls (20/14)
Run 800m

*Post times. Notes: 800m row may be substituted for the run, especially if it’s dark outside.

Erin – 95 – 12:17