3 x 200
3 x 225
3 x 255

Only did 3 reps on last set due to absence of spotter. Didn't do assistance because my shoulders were shot.

Morning, 65 Burpees

THANKS JOY

At The Box
Strength:
Low Bar Back Squats
100# (70%) x 3
115# (80%) x 3
130# (90%) x 9 (rep out)

WOD:
rx - 10,9,8,7,6,5,4,3,2,1 bodyweight deadlift/pushups

I did 95# (50% of my 1rm) on deadlift
1 pood KB Swings for the pushups since my shoulders are fucked from doing burpees all week.

This was hellishly hard on my lower back. Still burning

Deadlifts 3-3-3-3-3 Perform all 5 sets @ 70-75% of 1rm which would be 225 appx.

Completed 135 for warmup then, did 225, 225, 235, 245, 255. Felt good all the way through.

Then;

21-15-9

Deadlifts 185

Over the bar burpees

Did well on this, thought it was going to take me longer but really pushed to get a good time.

15 X 1 Deadlift @ 75% of last weeks 2 rep max

265

WOD: For Time: 21-15-9

-Push Jerk (135/95)
-Bar Facing Burpee

8:04

10,9,8,7,6,5,4,3,2,1
Deadlift 225/155
Over the Bar Burpee
Box Jump 24/20

I felt solid on this one...def excited my hip flexor is on the mend!

Mo/Stability/CD:
back roll to reach, asst. long squat, calf crush, spiderman, pass throughs, cobras, pvc good mornings

Strength/Skill:
deadlift 85

WOD
3RFT
21 push ups
21 box jump 14/24
15 thrusters 65/95
15 ring rows
9 snatch 65/95
9 bar facing burpees

Every minute on the minute for 30 minutes, complete the following:

5 pullups
10 pushups
15 squats

The faster you complete, the more rest you get. E.g., You complete 5/10/15 in 1:25, you get 35 seconds to rest before next round kicks off.

10 minute cool down, then run to the lantern and back!

A lil' team WOD'in today for the Sunday 'fun'.

Warm Up:
It's Sunday ... do your thing that needs to be done (jump ropes for me)

Mobility:
Foam roller for lower back and neck/shoulders
Pain ball ... everywhere
Shoulders on bands
Sit in squat

MetCon:
Teams of 3 with 1 person working at a time.

180 Thrusters (65 LBs/45 LBs)*
150 Burpees*
400 Double Unders*

*I did 80 of our Thrusters (because I knew I'd hurt us in the DUs portion). We all did 50 Burpees each. And, I maybe got 100 double unders ... maybe. Might've been as low as 75.

6 rounds of:

• run 1/4 mile (with 5lb ankle weights on arms)
• 5 strict press (30lb DB's)
• 10 bicep curls, 5 ech arm (30lb DB's)
• 5 clap push ups with 5lb weights on arms
• 10 tricep dips
• 10 leg raises

1000 meter row
30 thrusters 30#
50 pull-ups