Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Supposed to lift 185. Did one rep, but my form was bad and my grip was weak. So I decided to do 175. 

Complete 4 rounds:

Top of Ring Dip Hold - 30 seconds
Max Ring Dips - 30 seconds
Rest - 60 seconds
Handstand Hold - 30 seconds
Max Handstand Push Ups - 30 seconds
Rest - 60 seconds

500m row if under 2 minutes (if over, continue to 1000m). Finished in 1:58.

Amateur
Squat 3x5 (add 5 lbs to last workout)

185(because I was a chicken),190, then 185 again because I wanted my form to be better.

Press 3x5 (add 2.5 lbs to last workout)

Should've been 62.5, but they don't have those weight increments, so I did 60, 60, 65

WOD:  "Francy"
Reps of 21-15-9:
- Overhead Squat @ 95#
- Pull Ups
*Each round starts with a 400m run

At Gold's so I did the 21-15-9 of Overhead Squat at 75# (still hard on my wrist!) and the pull ups were kipping since I didn't have the band. The pull ups were done in sets of 5, 4, or 3. Finished at 7:05. Then I ran about 800m after.

Amateur
Bench 3x5 (add 2.5 lbs to last workout)

Tried 105, which was the same as last week (no increase in weight), but I couldn't do it! Dropped to 100 and it was still super tough!

Hope: 1 minute of each for 3 rounds
Burpees
Power snatch at 40
Box jump
Thrusters at 40
Warrior sit ups

Strength: Power Snatch find 2rm

Got to 95x2 (two sets). I felt like I could've gone up, but my form was horrible, so I stuck with 95. But the good news is that 95 is my 1rm! So that means I'm getting stronger :)

WOD: Reps of 21-18-15-12-9-6-3:
- Sumo Deadlift High Pull (95/65#)
- Lateral Hops over your bar

Rx finished in 5:59. Need to do better with the sumo deadlift high pull (my back was rounding).

Amateur
Squat 3x5 (add 5 lbs to last workout)

185. I didn't increase from last week because I just felt weak. And I didn't get low enough. I'm taking a few days off to give my body a rest.

WOD: Tabata 3

push ups

vertical jumps

row

Gold's Gym

WOD: "Running Angie". Teams of 2
- Run 400m
- 100 Pull Ups
- Run 400m
- 100 Push Ups
- Run 400m
- 100 Sit Ups
- Run 400m
- 100 Squats
- Run 400m

This was supposed to be a partner workout, but I did it on my own. The only modification I did was to only do 50 push ups instead of 100. 

Pull ups in sets of 25 (using 40lbs of help). 
Push ups in sets of 10. This was really hard! I was pressed for time because Audrey was crying, so I shortened amt.
Situps were done in sets of 50.
Squats were done unbroken! 

Compound

Strength:  Snatch Balance. Find your 1 rm

Got to 125. Felt like I could have gone a little higher, but I just stopped there. I feel so much stronger though since last time I snatched (like two or more weeks ago).

WOD: AMRAP in 10:00
- 7 Bent Over Rows
- 7 Power Cleans
- 7 Push Presses

6 rounds at 65lbs. Rx was 75...I kinda psyched myself out.

Gold's Gym

Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Full Glute Ham Raise 4x8

175 Deadlift
Full Glute without weight (need to add 10lbs next time)

Complete 8 rounds:  

5 DB Thrusters - two 20lb dumb bells
10 Russian Twist (10 RT / 10 LT)
15 KB Swings - at 35lbs

*Rest 30 seconds between rounds

Completed 6 rounds and then Baby Audrey was crying. Stopped at 8 minutes.

Body Measurements

March 2013: 
158 lbs. 
Waist: 34 
Hips: 36 
Mid-butt: 39 1/2 

Update on July 18, 2013: 
141 lbs. (lost 17 lbs.)
Waist: 31 (lost 3 inches!)
Hip: 34 1/2 (lost 1 1/2 inches)
Mid-butt: 37 (lost 2 1/2 inches)

Big changes!!! :)

Amateur
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)
Full Glute Ham Raises 4x8

Squatted 185! Last rep needs to get lower.
Benched 105 (couldn't go up 2.5 so had to go up by 5). Couldn't get the last rep in each set (had a spotter help).
Skipped the full glute ham raises (not enough time and need to look them up since I don't know what they are).

AMRAP in 12 minutes:
5 pull ups
50 single jump ropes
10 air squats

Finished 10 rounds. Did kipping pull ups.

Gold's Gym

Amateur
Power Clean 5x3 at 95lbs
Press 3x5 (add 2.5 lbs to last workout)

Power Clean 5x3 at 95lbs
Press 3x5 at 60lbs

WOD: 3 rounds
10 squats at 105
10 push ups
1 minute of hollow rock

Finished in 7:25

1000m row in 4:05

Tough Mudder

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Gold's Gym

Amateur
Deadlift 5 RM (add 10 lbs to last workout)

Last time was prior to my pulled hamstring, and that was 175. I was worried about hurting my hamstring again so I only got up to 165.

WOD: Complete 8 rounds

10 Mountain Climbers
10 Evil Wheels
8 lunges (each leg, so 16 steps total) with 40lbs

Finished in about 18 minutes

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Gold's Gym

Amateur
Push Press 5x3 @95!
Strict Pull Ups 3 x max reps
3x10 pullups with 30lbs help

5 rounds for time:
5-7 front squats @105
10 warrior sit ups
50 vertical jumps

Started with 7 front squats and then went to 5. Finished in 7:50ish.

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Gold's Gym

WOD: "Hope"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will do three rounds. The stations are:

1. Burpees
2. Power Snatch, (75/ 45#)
3. Box Jump (24/20")
4. Thruster (75/45#)
5. Chest to Bar Pull Ups

Did 40# for thrusters because I was using a different bar. And didn't do chest to bar. Just used the machine with 40lbs of help.

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Gold's Gym
Amateur
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)

Squat 180
Press 55/60 (upped it to 60 in the last set)

WOD: AMRAP in 15 minutes
10 push ups
12 box jumps
14 kb swings 35lb

7 or 8 rounds (lost count as usual)

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Gold's Gym

Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps

Tried deadlift and got up to 145, but it seemed too risky, so I skipped it.

Pull ups 3x14 (using machine at Gold's Gym with 40lbs of help)

WOD: AMRAP in 8 minutes
10 kb swings @35lbs
10 warrior sit ups
10 thrusters @40lbs

Made it to 5 rounds

Finished with 1000m row in 4:25

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Gold's Gym

Amateur
Squat 3x5 (add 5 lbs to last workout)
175

WOD: Tabata
pullups
ring dips

Had to stop because Audrey was having a rough time.