Ran to the Gym in 6:57 (.8 miles)

Squat
10X160
8X175
8X185
8X200

Front Squat
5X125
5X135
5X145
5X145

Deadlift
5X135
3X185
2x225
1x245
1x265
1x275
1x285 ("Can't Hold Us" was playing, got pretty pumped up)
1x290F (That fucking YOLO song came on right before this attempt and ruined everything)

Simple half-hour of presses in the garage.

Warmup:
20 KB swings @ 16kg
5 front squats @ 85#

PRESS:
Warmup sets: 5 x 35#, 5 x 45#, 3 x 55#
Working sets: 3 x 60#, 3 x 70#, 3+ x 80# (8 reps)

Really concentrated today, tried to be solid, take big breaths. Aimed for 7 reps, got 8. So I'm pleased.

Warmup

21/15/9 RFT of:
Jumping Ball Slams (20/15)
Calories Rowing

7:19 Rx

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Strength/skill

Power Snatch
3/3/3/3/3/3/3 Max Effort
90 Seconds Rest Between Efforts

I have no idea what I worked at... probably around 50# or 55#. That's what you get when you record WODs a week after they happen.

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Conditioning

Helen
3 RFT of:

400M Run
21 K.B. USA Swing (24/16kg)
12 Pull Up

13:54, 12kg kb and green band pullups

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I think this WOD felt good? Hate running as usual - Jess told me I need to lean forward more and be more on my toes - perhaps this is the beginning of me actually learning how to run property.

Sprint Intervals:

100m - 6x100m - (straights, rolling start, 4 min rest between) - 16.4, 14.47, 13.99, 13.19, 13.09, 13.16

60m - 4x60m - (straights, rolling start, 4 min rest between) - 7.65, 7.75, 7.82, 7.91

Three Rounds of:
-Wall Ball (#20/14)
-Sumo Deadlift High Pull (#75/45)
-Box Jump (24"/20")
-Push Press (#75/55)
-Row-Calories

1 minute per station
Clock does not stop between exercises
5 minute rounds with 1 minute rest between rounds
1 point per round
1 point per calorie
Add your points at the end for your score

"1000m Run
30 Pull-Ups
40 Push Ups
50 Lunges
40 Push Ups
30 Pull-Ups
1000m Run"
with new guy "David" - 20:06 I think

Snatch - 10 reps in mixed counts @ 155 (light day)

Russian Squat Cycle Day #1 - 6x2 @ 285

Rack Pulls @ 365 - 2x2
@ 315 - 2x3

Good Mornings - 3x5 @ 135

Gym Jones Tail Pipe - 20 Cal A/D + KB Rack Hold x3 rounds - 4:06

Reverse Hypers (10) & Situps (20) - 4 rounds

Skill
Power Snatch - 65kg
3x2 Strict Weighted Deficit HSPU 10kg (about 3 mins rest)
2x10 Strict Toes through Rings (60s rest)

Strength
3x3 Deficit Snatch Deadlifts (5cm)
(67.5kg - 72.5kg - 77.5kg)

WOD
Three rounds for time of:
50 Double Unders
10 T2B
A 5 second improvement but I can definitely go faster.
There was a knot on my rope so that slowed me down a bit .

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

3x3 shoulder press @ 80, 85 and 90% of 1RM (60, 65, 70)

WOD
12min AMRAP
7 push press @ 70% of 1RM - 65#'s
30 jumping lunges
15 situps
6 rds + 7PP + 12JL

Post WOD
2x1min weight plank (45/25#) - 35#'s for 1 min, 70#'s for the next min