MU's & TG's

@ CFH

Skill - muscle-up transition work on low rings (waist) then higher at shoulder.

5 x 1 muscle ups

with

5/5 25# (1/2) Turkish Get ups

no time. skill day.

Got my muscleup back!

Power Cleans

@ CPB

Power Cleans

5/5/3/3/1/1/1

135/145/165/175/185/195(fx3)

knees were very sore from yesterdays WOD and yard work. I should have rested them and worked something else. Learning that programming is not set in stone.

Pain Storm ?

@ CFY

Row 1500m

then

10rds
5 pullups
10 pushups (games style)
15 squats

then

30 snatches @ 115#

31:49

Diane

@ CPB

Diane
rx'd

21-15-9

DL's @ 225#
hspu's

11:38 (pr)

Viking Helen

@ CPB

Helen on a Boat

row 500m
21 kbs @ 55#
12 pullups

13:06

pullups sucked!!

Jackie

11/24 @ CPB

Jackie

row 1000m
50 thrusters @ 45#
30 pullups

10:18

absolutely a horrible time, I need to get my gas back, could only get the first 25 thrusters unbroken, I am very disappointed. knee felt pretty good, just no gas.

11/22 @ JCC

Push Press
x 3

95/115/135/155/175/185/195(1)

11/20 @ CPB

snatch
x1 (80-90%)
95/115/125/135/135/145/150/155/135/135/145/150


C&J
x1 (80-90%)
135/155/175/185/195/205

11/19 @ CPB

5 rft

5 hspu
10 kbs @ 70#
500m row

18:10

11/18 @ CFY

21-15-9

deadlifts @ 225#
burpees
ring dips
v ups

20:04

11/17 @ JCC

Swim

10x25 @ 5sec
5x50 @ 15sec
3x100 @ 75sec

11/16 @ JCC

Weighted pullups @ 25#

2/2/2/2/2

then AMRAP 15

row 500
5 manmakers @ 25# db's

4 rds

11/15 @ CPB

4 rft

50 kbs @ 35#
25 situps

12:11

11/14 @ CPB

Hang snatch

5-5-3-3-3-1-1-1

95-105-115-125-135-145-150-155

11/11 @ JCC

Veterans Day

ERIN
5 rds

40 db cleans (split)
30 ghd situps

21:00

11/10 @ JCC

Snatch Balance (split)
3/3/3/1/1/1

135/155/175
185/195/205

11/9 @ JCC

15 min mu work (could not get one)

then

5-4-3-2-1 hspu
10-10-10-10-10 burpees

8:57

ugly workout, very tired from night works and felt very bloated.

11/6 @ JCC

split snatch
1/1/1
135/145/155

AMRAP 15

row 250
10 pushups
10 GHD

5 rds + row

11/4 @ JCC

Deadlifts w/ high pull
3/3/3/3/3

135/185/195/205/215/225

11/1 @ JCC

Swim
10x50 @ 15sec
4x50 kick
2x50 fins
4x25 min stroke

10/30 @ CFY

Barbells for Boobs

Grace

30 C&J @ 135#

3:41 (6 sec slower than pr)

was a very long time since performing Grace and I'm pleased even with a bum knee.

10/28 @ CPB

10 rft

5 kte
10 wb @ 15#

9:54

10/27 @ CPB

AMRAP 20

3 hspu
5 pullups
7 kbs @ 70#
11 lunges

11 rds (19:35)