Monday Made up WOD

Todays wod was AMRAP in 20 minutes of

15 wall ball
10 Box Jump
5 Pull-Ups

Did not do this WOD becasue I had to workout on my own today. Danny made me one up!

10 kettle bell swings
10 push ups
10 bridge pulls
Run 1 lap

6 Rounds

Then...we did

4 Rounds

8 Deadlift (95#)
8 Push Press (#65lbs)

Wow...so exhausted after a long weekend! Think going to have to take Tuesday off!!!

July 24th-26th HIKING

Rock Island

Hiking/swimming/camping

Did not complete the 5k run but we did a night hike that was a 5k on Friday!!

Death By Thrusters

From Last Thursday: July 23rd

1st Minute 1 Thruster
2nd minute 2 Thrusters
.......and on and on until you can't complete the required reps in the minute.

45lb bar

16 minutes and 16 reps in the 17th minute!

Nancy

Nancy:

15 OHS (65#,95#)
400 Meters (3 laps)

5 rounds

My Nancy:

15 OHS (55#)
400 Meter Rune (3 laps)

5 Rounds

Time: 15:46

WODS

Friday July 17th:

WOD:
20 DB Hang Snatch (10 each arm)
20 Box Jumps
30 Squats
2 Laps

4 Rounds: 25:something


Sunday July 19th

Hike

2 Mile Hike to base of Stone Mountain
Hike up and down Stone Mountain

Power Clean 1,1,1,1,1,1

95#
115#
125#
140# (Failed)
135# (Failed)
#130

Haven't done this before. Pretty tough lift.

WOD:

AMRAP in 20min of:

20 Double Unders
15 Deadlifts M:135 F:95
15 DB/KB Clean and Press M:16kg F:12kg(35#,25#)
20 Box Jumps

Rounds: 4.1 Rx'd

Tough WOD!!!

Hang Snatch w/ K2E

Warm-up:
Lots hang snatch practice which was really good!
Push Ups
Sit Ups
OHS Squat with pipe

WOD:
10 Hang Snatch (65lb women and 951b man)
20 Knees to Elbows

3 rounds!

Time: 8:50 w/65lbs

Having sweaty hands for this WOD sucked!!!

Back Squat 3,3,3,3,3

90# x3
120#x3
180#x3
190#x3
200# - (x1 on my own, little tap from David on the other 2)

Last time 3,3,3 Back squat...I tapped out at 180#! Improvement is good!

Filthy Fifty

RX'd: 33:09

About 2 1/2 minutes longer than last time..guess that is what happens when you take 4 weeks off!!!! Getting geared up for tire flips!!!