I can finally overhead squat with some weight on the bar!!

Strength:

15 RM OHS
85 lbs

I could have done more.

WOD:

"Jeremy"
21-15-9
OHS
Burpees

Did 21 unbroken at 65 lbs, then did 15 and 9 at 85 lbs. Good weight for me.

Time: 9:46

STRENGTH

Push Press
3-3-3-3-3
125 lbs.

Weight felt about right.

WOD (RX)

20 minute AMRAP
10 push press at 115 lbs.
10 kettle bell swings at 1.5 pd.
10 box jumps at 24"

6 rounds. My back was a little stiff today. Push press slowed me down.

Linda/3 Bars of Death

150% body weight deadlift
75% body weight squat clean
100% body weight bench press

48:35
RX

Felt good to cross this one off the list. I'm sure my form went to shit at the end, so I've got some work to do before trying this one again.

Mike, Lisa and Adam: you're all bad asses.

Strength:
Power Snatch

Did about 15 reps, 1 at a time, 95 lbs. Just working on form. Felt pretty easy by the end. My squat snatch is miserable. I need to work on flexibility and overhead squat.

WOD:
4 rounds of 400m run + 75 air squats

14:21. Felt great.

15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

More of a skill workout. Handstand push ups are hard. Found they're a lot easier when you start with arms extended though. Took me about 24 minutes.

Morrison
50-40-30-20-10 rep rounds of:
Wall balls (20 pounds)
Box jump (24 inch)
Kettlebells (1.5 pood)

39:05
RX

Kettlebells kicked my ass, like always. Not to happy with my time, but felt like a gave it all I had and paced myself well, so maybe I should be.

Good tips from Mike to mix it up:

1.) Do 11-9 instead of 10-10. That one less rep the second go around makes a big difference.

2.) Instead of resting between wall balls and box jumps. Go straight from wall balls and just get 2-3 box jumps. You tend to take bigger rests between exercises, so getting a couple of quick ones in is good mentally.

Strength:
7x3 Strict Press

2 sets @ 75
3 sets @ 95
2 sets @ 115 (only 2 reps)

Seven round finisher for time:
10 Pistols
12 Ring Dips
15 Pull-Ups

Not a good workout. Took me just under 30 minutes. My hands were still shredded from Saturday, so I sub'd a 2 pb kettle bell for the pull-ups. Did all the dips without a band, which might not have been the best idea b/c it took a lot of rest in order to get them.

Saturday, June 11

5 Rounds or 50 Minutes

20 Pull-ups
30 Wall Ball (20 lb)
40 KB Swings (2 pd)
400M Run

Did 4 rounds in 48 minutes. Started the round 5 pullups and Scott asked me if I was going to finish it out. Why not?! Took me 62 minutes to finish all 5. Brutal. I was spent by the 2nd round. Kettle bell at 2 pd ate me alive. Only my second time swinging that weight, so it'll get easier.

Did my first strict muscle up with some good coaching help from Aaron!

WOD #1
30 Muscle-ups

17:31

First time for this workout. Got a little sloppy at 18, then again at 26 and ended up whiffing on some trying to get my chest over the rings. Took 35 attempts to complete 30. Dips were all super easy. Plenty of room for improvement.

WOD #2
Row 1,000 meters
100 Double-unders (300 singles)
Run 800 meters
100 Double-unders (300 singles)
Row 1,000 meters

18:33

Can only string 5 or so doubles together, so had to go singles. Gotta get those down.

Tuesday, June 7

Baseline: 4:23

Monday, June 6

Baseline: 4:33

Strength:
Split Snatch (65 lbs)
5-5-5-5-5

Finisher for time (17:00):
10-1 pullups
1-10 Power Snatch (65 lbs)