75# max on last round

Grace
30 Clean and Jerks for time
135/95

5 rounds for time:
Legion Run
30x Hand Release Push-up
30x KB swing (24kg/16kg) (Russian swings, focus on hip snap)
30x situps

3 Rounds For Time:
25 Power Snatches (65#/45#)
50 Walking Lunges
75 Double-Unders or 125 Singles

Searching for 1rm

Strength
3 rounds
Back Squats 6 reps
Max L Sit

Conditioning
Buy In 30 Box Jumps
21,18,15,12,9
KB Step Ups
Situps
SDHP
Buy Out 30 Front Rack Lunges

Searching for 1rm

15min for quality
5+5+5 DB bench/floor press
6+6 gorilla row (2xKB)
8-12 box step over

I actually attempted a warmup today: 2 minutes of nonstop single-unders. Go me.

WOD: Back Squats 5,5,3,3,1,1

Since I haven't done back squats in a while, and I'm too lazy to check my records, I decided to just start low and keep going on the 5 reps until I find my 3 rep max. Which resulted in quite a few reps, but that's cool with me, gotta start somewhere.

67 lbs (5), 78 (5), 89 (5), 100 (5), 111 (3), 122 (1), 122 (1)

Currently listening to: Starf*cker (yes, that's their real name). Great band to listen to when weight-lifting. Most of their music is consistently upbeat, which means you never have to wander over to the iPod dock and hit Next-Next-Next until you find something you like.

Here's one of their songs, called Bed-Stuy. If you like this one, you'll probably like the rest of their stuff:

No pictures today. While I was doing my deep prolonged squat stretch, I watched a spider suck a june bug dry (I work out in my garage). I spared you all the visual aids.

Strength: pull up programme week 4.

Wod: for time
1600m run
10 BMU
10 HSPU
800m run
10 T2B
10 pistols
400m run
20 burpees

Wod: aim to keep steady pace on run 80-90% then move efficiently on gymnastics movements. Aim to go unbroken and transition slowly between movements