OHS Day

@ JCC

Row 2K

7:59

then

5 rft

10 OHS @ 95#
10 Box jumps
10 Bach ext.

9:11

then

2 x 5 OHS @ 135# w/ 2 sec pause at bottom.

not my best 2k time, gym was a little crowded so I was not able to jump into the next exercise, so I should have rowed a little harder. Knee felt great through the whole work out and OHS form looked good, very little favoring.

@ JCC

Press

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

w/ Pull ups X 3 (Strict) btwn sets

95-115-135-140-145(2)-155-160-165

then

pull ups 1 +20#, 3 strict, 5 kipping

then

5 rds

1 min Airdyne
20 sit ups

10:02

amrap 20

@ CPB

amrap 20

row 250m
5 DL @ 225#
5 dips
20 WB @ 16#
20 situps

4 rds + DL's

2011

1/5

@ CPB

Snatch x 1

95(2)-115(2)-135-145-155-160-165

then

5 rft

5 hang pwr snatches @ 95#
10 burpees

6:58


1/4

@ CPB

amrap 20

3 pwr clean @ 135#
6 pull ups
18 du's

8 rds + pull ups


1/3

@ CPB

amrap 20

10 push press @ 95#
10 kbs @ 55#
10 box jumps

8 rds

Split Jerks

@ CPB

Split Jerks x 2

95-115-135-155-175-195-205

3 x 45# Hang Snatch technique between jerk sets.

then Tabata DU's

129

AMRAP 10

@ CFH

amrap 10

2 pullups - strick
3 ring dips
4 push ups
5 squats

9 + 2 dips

BULL

@ CPB

Bull

2 rft

200 DU's
50 OHS @95#
50 Pull Ups
1600m Row

40:00

Stopped at 40 min because of time restraints, got 1 complete round at 32 min and 154 DU's @ 40min. Really struggled with DU's and went to singles on the pull ups so as not to rip my hands. looking fwd to the next time to up the weight and hopefully knock out the DU's.