The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes double unders, front squats, and chinups.
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STEVE!!!! Best day ever
Won't be able to make noon session today - something unexpected has come up - sorry.
Looks like I can make it after all YAY!
Noon
Deadlift x 5 to 147kg (PR)
+
10 min. cap:
100 double unders
20 front squat (60kg)
Max strict chinups
-47
+
2k run
Warm-up

Cleans to 51: 30, 35, 40, 45, 48, 51xF (feel on my butt) xF (failed to get under bar) xF (another butt landing). Repeat next week.

I could blames the Fs on getting used to my shoes; I could blame them on my cranky shoulder; I could blame them on Anthony (because it's Anthony!) But I'm going to go with "practice these fuckers more." Faaack.
Oh, and I did the WOD. 10 minute cap: 100 DU's, 20 KB squats, 58 push-ups.
CFWU
Deadlifts to 76 kg x 5
WOS 10 min cap
100 du's
20 front squats (26kg)
max ring rows (77)
fun!
time to resume chin up practice after more that a year's hiatus :)
PM: Warmup. Deadlifts 143/315x5. EMOM: 5 Burpees + Double Unders. Workout is complete one you hit 300 Double Unders. Time: 7:47.
Love my new shoes :D
Back squat to 90 kg x5
Snatch to 54x3, 55x1, 56x1, 57x1, 58x1
100 du's
20 fs (50kg)
Max chin ups
4:02, 38
Ugh I'm going to be a no show :( held up late at school
No meeting or babies being born next week back to normal!
Hang Cleans
76x3
Pulls/Negatives
116x3
Front Squat
110x3
Bench Press
99x5 PR
Metcon:
10 min cap
100 DUs
20 Front Squat (70)
Max pullups
total: 2:30 + 21
Daily Squats 120
70x2
85x2
100x2
110x2
120x5

Deadlift 110 x 5

Was going to go to 120 but ran out of time...haven't deadlifted since Feb so was nice to ease back into it.