Strength: Deadlifts

2 every 30 seconds for 6:00@ 75% your 1 rm = 155.

WOD:  10 Rounds for time:
- 10 Deadlifts
- 8 Hang Power Cleans
- 6 Front Squats
* all exercises @ 95/65#

Used 65lb, but I probably should've used less so I could've gone faster. I thought it was AMRAP in 10 minutes, so I did like 6 or 7 rounds (I think). Hard work. My grip and forearms gave out faster than my muscles (or at least that's what it felt like).

Didn't squat today.

Complete 5 rounds:

Handstand Hold - 30 seconds
Handstand Push Ups - Max Reps
Static Pull Up Hold - 30 seconds
Strict Pull Ups - Max Reps
Hold Top of Dip - 30 seconds
Dips - Max Reps

*Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform max reps of prescribed exercise.

Tillman

Complete 7 rounds for time:

315 lbs Deadlifts - 7 reps
Full Gasser - 1 reps
Pull Ups - 15 reps

*Rest 45 seconds between rounds

Deadlift @ 135 for 7 reps

Full Gasser

Pull ups for 4 reps

Finished in 22 minutes. Tough! I walked outside and then sprinted for each gasser.

Amateur
Press 3x5 (add 2.5 lbs to last workout). 65,70,70. Had to push press the last rep in the second and third set. 

Death by Back Squat

Complete:

1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on...

*This workout is performed at body weight or 225 lbs, which ever is more. 

Wasn't sure what the amount was for females (just noticed on the site it says 66%, which would have been 148); I did 8 rounds at 135lbs. Think I could have started the next round but I was tired!

CF Football Total

Power Clean 1 Rep. 110.
Squat 1 Rep. 195 (chickened out a bit). PR from 190
Bench 1 Rep. 105
Deadlift 1 Rep. 210. PR from 195

TOTAL: 610

*Perform a singal maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

Amateur
Power Snatch 6x2. 95. Need to work on not jumping. I was afraid to drop the bar at the gym.

Pull Ups 3 x max reps. Super sore. Only 6x3 @ 30lbs help.

WOD: For Time
- 1 mile Run
- 30 Floor Wipers

Mile in about 8:30 and not sure about final time with floor wipers...HARD!!

Amateur
Front Squat 3x5 (add 5 lbs). 135. Tough.
Press 3x5 (add 2.5 lbs to last workout). 60, 65, 65. Felt easy surprisingly!

One Minute On...One Minute Off...for 10 minutes.

30 KB Swings - 2 pood

*You have 1 minute to get 30 Russian KB swings.
*If you complete the 150 swings in the given time count a pass. If you don't, count a fail.
*Perform this workout one minute on and one minute off. Total time is 10 minutes. 

Amateur
Squat 3x5 (add 5 lbs to last workout). 160
Bench 3x5 (add 2.5 lbs to last workout). 100/105

Death by 15 yards

With a continously running clock sprint one 15 yard distance, two 15 yard sprints distances the second minute, three 15 yards distances the third minute...continuing as long as you are able.

Got to 8 minutes. Towards the end (last two minutes), it wasn't much of a sprint though.

Amateur
Deadlift 5 RM (add 10 lbs to last workout). 180

"Wade" (My version)

Complete 5 rounds for time:

20 lbs One Arm DB Power Snatch - 12 reps (6 right, 6 left)
20 lbs One Arm DB Thruster - 12 reps (6 right, 6 left)
Pull Ups - 5 reps

Amateur
Squat 3x5 (add 5 lbs). 155
Press 3x5 (add 2.5 lbs). 65 (I think...)

Complete 7 rounds for time:

Walking Lunges w/ 35 lbs KB - 20 yards
Reverse Wall Climb + Push Up - 3 reps

Amateur
Bench 3x5 (add 2.5 lbs to last workout)
95x5, 100x5, 100x5

6 rounds:
5 thrusters at 45lbs
Max rep pull ups (10)

400 m run

Power clean: 85lbs 5x3.

I tried the power snatch, but I didn't feel too confident. And I did the wrong amount of reps/sets. It was supposed to be 6x2.

3 rounds:
5 squats @145
Max rep push ups  (25, 15, 10)

Tabata row

It's been some time since the last post. I've been working out sporadically. I have lots of excuses: lower right back, Audrey not doing well in the gym daycare, feeling sick, laziness, etc. Here's my effort at being more consistent.

Amateur
Bench 3x5 (add 2.5 lbs to last workout)
115x1 (1 rep max). 95lbs 5x1

For time:

Squats @ body weight - 30 reps at 115
Sprint Full Gasser - 1 rep. Did 500m row instead since I was at the gym
Burpees - 30 reps