Wish I was going to be there for this one - I'll be back soon.
135, 135, 185(f), 155, 175, 175
135, 185, 205, 215, 225(PR)Ended on the 5th rep because I ran out of time this morning.
155x2,185,195(PR),205(f)Glad to get a PR, Front Squat was limiting factor.
Made for for Monday with some New England CF with LDO. 20 of each:-thrusters-SDLHP-push jerk-OHS squat-Front squatwith four burpees to be done at every repeating minute. Finished with a 2 mile tempo run (2.0% grade)
To make up monday's WOD, led the post-formation crew on an old B&G WOD from 24 Nov 09:5 rds for time- 5x power snatch (75 lbs)- 10x overhead squats (75 lbs)- 15x pushups - 20x situpsMy time - 9:46(PR)
135,185(f),165,185,195,205,210(f)No PR today.
185-205-225-225-235-240(F)Hurts to be back...
Not comfortable trying squat clean for weight without a coach, so I went with DL for weight.225,255,275,295,315,335,345(PR)Also worked on HSPU - blue bands with 45# plates to increase range of motion.
95x2 (to get the feel)115x2145x3 (weight was pretty easy, but form was bad, pulling up w/ arms)Did lighter weight afterwards to work on form.
Did a great 15 min AMRAP this AM @ CFO...recommend we program this one sometime.-10x 135# Rack Lunges (5x each leg)- for this exercise, we placed the bar in the rack position and did 5x lunges with each leg-15x Elevated Push-up- for this exercise, we elevated our feet on a 20 in box and did 15x push-ups-20x 20 in box jumpsFinished 8 rds as time expired. The people at CFO have been awesome, but definitely missing the crew back there.
Thanks MAJ Mac, 5 rds for time- 5x power snatch (45 lbs)- 10x overhead squats (45 lbs)- 15x pushups - 20x situpsI won't dare list my time! :-)
185, 190, 200, 210, 225, 235, 240(PR)
5 rds for time- 5x power snatch (65 lbs)- 10x overhead squats (65 lbs)- 15x pushups - 20x situps(10:15)
135, 155, 165, 175(f), 155, 175(f), 155
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