Deadlifts, deadlifts and deadlifts and power snatch

Buy in:
1:00 hamstring flossing
1:00 happy baby
2:00 lacrosse ball in glutes
100 m run
10 good mornings 45# bar

Strength:
Deadlift

95x10
120x7
140x7
160x5
180x5
200X5

First time at 200 in a looooooong time.

Wod:
Emom for 20 minutes
3 deadlifts 125#
2 one arm power snatches 35# dumbbell (one each side)

Oh yay.  SLOW death by deadlift and db power snatch...

Skill:
Max plank hold
Max bar hold
Max plank hold

1:13/0:38/0:30

Cash out:
1:00 triangle pose
1:00 happy baby
2:00 lacrosse ball in glutes
2:00 foam roll back

Shoulder press and wallball nonsense...

Buy in:
1:00 triangle pose
2:00 lacrosse ball in forearms
1:00 pigeon pose
10 good mornings 25# plate to chest
1:00 foam roll lats

Strength:
Find a 3 rep max shoulder press

105...

Wod:
Amrap in 20 minutes
10 hang power cleans with wall ball
20 wall ball
30 sit ups with wall ball
400 m run with wall ball

use 20# wall ball

2 rounds and the beginning of the run...clock ran out on 3rd run...probably 22 something of pure suck..

Squats and farmers walks!!

Wednesday-

Buy in:
1:00 happy baby
1:00 triangle pose
10 bulgarian split squats each leg
10 good mornings 45# bar

Strength:
Backsquat 180x5

That was way harder than last weeks 175x5...dunno why

Wod:
5 rounds
100 m farmers walk 30# dumbbells (used 35lb db)
10 hang power cleans 30# dumbbells (35lb db)

Didn't have 30lb dbs so I didn't think scaling down was wise.  Neither was scaling up though, so it's a fair cop...

10:16

Skill: 100 sit ups

Cash out:
1:00 triangle pose
1:00 lacrosse ball in glutes
1:00 happy baby
2:00 lacrosse ball in forearms

Rowing and Power Snatch

Buy in:


Row 1000 m

1:00 happy baby

1:00 pigeon pose

1:00 triangle pose



Wod:

Start at 45#

3 hang power snatches

row 250 m

increase weight by 10# each round until failure

Got to 3x105 ....3x115 was NOT happening...

Cash out:

1:00 happy baby

1:00 pigeon pose

1:00 hamstring flossing

1:00 bottom of squat hold

Catch up!

I'll just dump these all here...




Tuesday-



Buy in:

1:00 happy baby

100 m run

1:00 triangle pose

200 m row

1:00 lacrosse ball in traps



Wod:

2x Amrap in 8 minutes

5 goblet squats 53lb kb

10 pullups

15 box jumps 20"



Rest 2:00



Oh, that was evil. Evil. E.V.I.L. 5 rounds plus 5 pullups. Ow. That sucked.



Skill:

Hspu test. Find out how far we are after couple weeks off. Can you still go to abmat?



Not quite...I went a little higher



Cash out:

1/2 tabatta row

10 minutes on lacrosse ball digging in knots.



Wednesday-



Buy in:

1:00 lacrosse ball in traps

1:00 foam roll glutes

1:00 foam roll lats

10 squats

1:00 bottom of squat hold

1:00pigeon pose



Strength:

Backsquat 175x5



Went well, even though I had a weird near miss rerack incident...



Wod:

Emom for 20 minutes

3 bulgarian split squats each leg

6 push ups



Oh...my....I got it, but there were some snakey cheater push ups there at the end.....oh, and the DOMS? Brutal...that sucked.



Missed Thursday.





Saturday-



Buy in:

10 good mornings 45# barbell

1:00 happy baby

1:00 pigeon pose

1:00 bottom of squat hold

10 lunges



Strength:

Deadlift 190X7



Wod:

7 rounds

7 deadlifts 115#

14 double unders



10:00.3...I wanted under 10...probably had on a "when I finished" v "when I got over to the clock" basis. But good enough. Oh, and that sucked.