“Nancy”

400m run

15 Overhead squats 95/65

5 rounds

I felt good on this one.

Heavy back squat after a metcon involving squats. Ugh.

155-175-185

KB strict press
5 4 3 2 1

10 minute AMRAP
5 OHS (115/85)
10 box jumps
15 k2e

1RM Front Squat - (315#) PR

WOD
150 Push Ups
*30 DU on every break in push ups

1RM Dead Lift (PR for me at 335 lbs).

-40 GHD
-40 Strict Pull Ups

• 500 Meter Row
• 40 Air Squats
• 30 Sit-Ups
• 20 Push-Ups
• 10 Pull-Ups

1RM Bench Press 205
150 Pushups
30 DU's at every break. (50 singles)

Had to break it up between DU's and singles. the 1RM made the PU's hurt.

Buy In Max Muscle Ups : 3 with green band bar muscle ups

Lift : Snatch 5RM 90#

WOD

3X
10 Dead Lifts @ 155#
15 Push Ups
20 HT2B
15 Box Jumps
10 Dips

Time 15:30

Cycle 2 Week 2 5/3/1 Shoulder press
70%x3, 80%x3, 90%x3+
110x3, 125x3, 140x6

Did at home in the garage. Used old metric weights so not exact poundage but close.

8 rondas de 20" de trabajo por 10" de descanso de 4 ejercicios:
- Subidas en barra
- Flexiones de barra
- Abdominales
- Sentadilla