Deadlifts
- 5 x 60kg, 3 x 100kg, 2 x 145kg, 2 x 150kg, 2 x 155kg, 1 x 160kg
- 21 x 110kg, 15 x 110kg, 9 x 110kg, 7 x 60kg, 7 x 20kg

OHS
- 10, 8, 6, 4, 2 x 40kg

Back Squats
- 5 x 40kg, 3 x 60kg, 2 x 110kg, 2 x 112.5kg, 2 x 112.5kg, 2 x 112.5kg,
- 11 x 60kg, 9 x 60kg, 7 x 60kg

3 rounds
- 10 x Right leg reverse lunge + 24" box stepups with 10kg dumbells
- 10 x Left leg reverse lunge + 24" box stepups with 10kg dumbells
- 5 x right arm 16kg kb turkish getups
- 5 x left arm 16kg kb turkish getups

Happy 34th Pam!

For time;

34 Deadlifts 185

34 Wall balls 20

34 Abmats

34 Hand release push ups

34 Walking lunges

2 Rounds

Did well overall. HRPU slowed me down the most. Completed first round in right at 6:30 so felt good at that point then got a little winded. Overall felt like I kept a good pace.

Warm Up:
2x
10 Squats
50 Single Jump Rope/50 Double Unders (did box steps ... jumps not there yet with ankle)
10 Toes to Bar

Mobility:
PNF Hamstring
PNF Hip Flexor
Ankle on wall with straight knee and bent knee

MetCon:
15-10-5
Dead Lift 315 LBs
Box Jump 32"

I did the first two rounds as 315 and 24" but then the weight got too heavy so I finished with 295 and 32".

Wendler:

Squat: 5x315, 3x355, 2x405 (warmups and warm down - 3x315, 6x315)
Front Squat: 5x225, 3x255, 1x285

Metcon for time:

500m row, 50 ring push ups, 50 situps, 50 OHS, 400m run, 40 HRPUs, 40 lunges (45lbs OH), 40 V-ups, 300m row, 30 T2B, 30 Jump Squats, 30 clapping PUs, 200m run, 20 HSPUs, 20 GHD situps, 20 squat jumps

Time: 38:23

WU:
2 mile walk/jog for form (~20min)`
Pullup /pushup(x2) /squat(x3) pyramid (1/2/2/1 on pullups...weak!) (~10min)

WOD1: (~30min)
5,5,5,5,5
Back squat (95#)
Military press (95#)

WOD2: (~10 min)
15,12,9
Deadlift (155#)

7RFT
8 handstand pushups
30 mountainclimbers
8 hang power cleans 95/135
30 double unders

Had to scale the HSPU to band assisted ones as I've only JUST started getting them and they are super slow and I can only do like 4.

This became SUPER hard around round 4 and I wanted to be done by round 5. The HPC's were easy until round 4 because I am having problems with my left shoulder. Double unders are usually nothing for me, but all the box jumps last week has left me with shin splints and tender ankles. YIKES!! Good wod, but it was tough.

Press - 95x3-115x3-120x1
Push - 125x3-135x3-145x3
Jerk - 135x3-145x3-150x3
OHS - 95x3-105x3-115x3PR

Failed press at 125
Failed push at 155
Failed jerk at 155
Failed jerk 2nd rep at 145 got 2 more.
Failed jerk at 150 on 2nd rep got 3 more

5 rounds for time
20x pull ups
20x sit ups
20x push ups
20x squats

14:57

Back Squat 5,5,5,3,3

63-73-83-93-93 lbs

Weighted Chinups 5x5

5lbs each round

Press 10, 10, 10

53-63-63 (shoulder still sore from 12.3 sublex)

Ring Rows & Narrow Pushups 3 x 10

Rubber Band Good Mornings 50

Weighted Situps 30 (partition as needed)
Accidentally did 50 w 10lbs haha!!!

31,000lb deadlift
310 kettlebell swings
310 box jumps
310m row
Rest station

Teams of 5

Person at each station does as many reps as possible for as long as it takes the rower to row 310m.

21 - 15 - 9

overhead squats (65/45)

hand release pushups

after every round sprint 100 meters

bonus: 2 minutes amrap box jumps 72 reps