Easy 800m jog
5 Turkish get-ups per side
Skill/mobility work

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Very pleased that the achilles issue seems to be gone. I'll probably give it another week before getting back into running.

Did 3 TGUs with 40#, then the final 2 with 53#

Also did some quality stretching, and strengthened my love/hate relationship with the foam roller. Either Monday or Tuesday (or both) has my quads absolutely wrecked.

-Find 1RM Power Clean

-Death by power cleans (use 70% of 1RM):

With a continuously running clock do one rep the first minute, two reps the second minute, three the third minute...... continuing as long as you are able.

1RM Power Clean: 155lbs
WOD: 9 rounds + 6 reps at 115 lbs

POST WOD:
Tabata Situps

Back Squat 5-5-3-3-1-1 65%, 75%, 85%

Rest 5 minutes then,

6 min AMRAP

10 Wallballs

10 Box Jumps 24/20

Rest 3 min, then

6 min AMRAP

5 burpees

15 Abmats

Count total reps in both AMRAP’s

269, did so/so on the box jumps and wallballs, shined on the second AMRAP.

300 back squat, which is a PR by 25 pounds. Pretty pleased.

1:00 AMRAP Front Squats
Immediately after, 1mi run.

Score as squat count and mile run time.

20 Muscle ups for time

3 Rounds of:
400m Run
21 Burpees

20min AMRAP of:

1 Round of Cindy
3 Cleans 100kg

1st 5 kilometers run benchmark

10 strict pull ups
20 push ups

As many reps and rounds as possible in 5min. Of:
Squat clean and jerk 165# (i did 95#)
22 rounds

*not doing this to qualify, just seeing what i can do

Annie
50, 40, 30, 20, 10 rep rounds of:
double unders (did single unders, can't remember now(8-17-11) if i doubled amount of singles or not)
Sit-ups
10:22