WOD:
"Lynne"
- Max rep body weight bench press x 5 (17,12,10,9,10)
- Max pull ups x 5 (30,20,15,15,15)

Post WOD:
- 30sec weighted plank hold x 5

135# for bench, 58 reps.
95 pull ups, 5 sets.

In Goodman from wall to wall and back:

Run
Run backward
Farmer carry (45 lbs plates)
Broad jump
Overhead walking lunge (45 lbs plate)
Bear crawl
Bear crawl
Overhead walking lunge
Broad jump
Farmer carry
Run backward
Run

Do 5 burpees in between each activity

M/ 39/ 135 lbs/ 5'-6"
I did a different WOD during my lunch hour today:
On the minute, for 10 minutes:
3 Front Squats + 20 DUs
I used 185 lbs for all sets. I then took a couple minutes and did another set with 205 lbs x 3

post wod:
30-20-10 of:
Hang power snatch 75 lbs
Jumping Pullups
Push Press 75 lbs
Box Jumps (20")

KILLER MetCon... WOW! took me about 14:00
I drastically underestimated this MetCon. Again the box jumps were a killer. The first set of 30 hang power snatches were tough as well. Easiest were the PP by far.

3 Rounds for time FBG Style
1 min rest between rounds

Row for calories
Pushup
Lunge Steps
Pullup
TTB

Round 1 - 126
Round 2 - 110
Round 3 - 106

15 minutes incline walk (at minutes 5, 10, and 15 I did 25 Pushups, 25 Squats, 25 Flutter Kicks)

Foam rolled glutes/hips/hamstrings (super tight and really exhausted today)

Back Squat Medley
10x @ 30% 1RM
10x @ 50% 1RM
10x @ 60% 1RM
10x @ 70% 1RM
Scale back down to 60% 1RM for AMRAP (I got 12, with two breaks. I did not come out from under the bar, I forced myself to rest in the weight)
Rested as needed between sets

3 rounds:
25x GoodMorning
25x GHD

4x15 Decline Bench Sit Ups

Beat the CFSB Competitor Wod #1

1 Minute of Dynamic Push Ups

1 Minute of Walking Lunges with Plate held overhead

1 Minute of Dynamic Push Ups

1 Minute of Walking Lunges with Plate held overhead

Score is total number of repetitions performed

*Your chest must touch the plate on each down position, and come to a full lockout as you are transferring to the other side of the plate. During the lunges, with each step the knee must touch the ground then both feet return together to the full standing position.

Wod #2

Teams of 4

Prowler Push 25# Down and Back

Prowler Push 50# Down and Back

Prowler Push 75# Down and Back

Prowler Push 100# Down and Back

Prowler Push 75# Down and Back

Prowler Push 50# Down and Back

Prowler Push 25# Down and Back

Warmup

200M Run @ 90% RPE
2 Rounds of 30 Seconds each:
CrabWalk forward
PVC OH Duck Walk forward
30 Seconds German Hang

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Strength/skill

Over Head Squat
8 Minutes To A Heavy Single

Got up to 75# (PR?)

Olympic Squat
2/2/2/2/2 @ 80% of 1RM
1 Minute Rest Between Efforts

Worked @ 105#
A little light...

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Conditioning

3 RFT of:

400M Run
20 Burpee Box Jump Over (24/20″)
1 Rope Climb

13 min cap

Got 2 rds in 13 min - used 18# box and subbed awk rope pull up for rope climb

7 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
(14min max)

Then rest for 1 Min.

Then 1 Min of ME Burpees.

Skill
Snatch - 72kg
C&J - 90kg
Max Strict Muscle-Ups - 7

Strength
3-3-3-1 Back Squats
(110kg - 120kg - 130kg - 140kg PR)
5x5 Weighted Pushups (25kg)

Midline/Core
3x10 Back Extensions (15kg)

Sprinting/Running
800m Run + Sprint drills + Dynamic stretching (Warm-up)
Sprints - 150m, 200m, 300m at 90-100% (22s - 31s - 52s)
5x5 Hurdle Jumps
800m Run + Static Stretching (Cooldown)

Hammer Strength:

Iso-lateral Bench press 3 x 10 reps
90-90-110

Seated Row 3 x 10 reps
115-115-115

Iso-later Decline press 90 pounds
10-6-6 reps

Low Row 70 pounds
10-10 reps

Barbell:

Incline bench press 135 pounds
5-6-7-7 reps

Bent-over rows 70 pounds
10-10-10 reps

Burnout cable chest press and assisted pull-ups