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Snatch drills

EMOM 20 minutes
1 power snatch
2 overhead squats
Add weight each round
40 to 78/172

Nice work 6am!
8am
Squat 1RM
70, 90, 100, 110, 115, 120

Noon
1-hour BJJ class

knackered
11AM: squat 529x3x3 immediately into 1 mile run @ 6:00.
EMOM 20 minutes
1 power snatch
2 overhead squats
Add weight each round
15 to 28kg
EMOM20:

1 Power Snatch
2 Overhead Squats
*add weight each round

Started @ 15, built to 34
Little played out today....

Modified Cindy - 2 Ring Rows 6 Pushups 10 Squats - 3.52

Pushupsx10x2 (felt guilty not doing the regular 50 in Cindy)

DU & Pullup Practice

Warmup/Drills

EMOM20
1 Power Snatch
2 OHS

Started @ 10 and Finished @ 27 - These actaully went quite well even though I wasn't expecting much... Just felt off today and played out. I'm going to try getting some extra rest tonight and skip the hot tub tomorrow and see if that helps.
Wednesday:

Turkish Get-Ups (Yellow)

Floor Press 3RM to 47

Tabata Chinups: 42
Tabata Pushups: 49
Tabata Hanging Knee Raises: 90
Tabata Squats: 91

Total: 272 (NOT 307...Jodi please update my number...apparently I gave myself 35 extra chinups the first time I counted, lol! wooops)
Got it Claire! :)
C&J Warmup/Drills.
C&J: Started @ 20 and made 2kg jumps to 36, then 1kg jumps to 39

Pullups
Strictx1x2
Kippingx1x2 (could not get the kip going today :S)

Turkish Getups - Yellow

Floor Press 3RM to 40 - last set was a fight every rep but I won :D

Tabata x8 Each
Ring Rows 45
Pushups 31 - Ouch! Back to 5 rounds of Cindy tomorrow >:[
Knee Raises 90
Squats 127

Score: 293

I've been trying to work on the upper body strength.... but there really is no rushing it. On the plus side I can air squat like nobody's busy ;)
Wednesday:
Turkish getups - Pink

Floor press 3RM to 10

Tabata Ring Rows
Tabata Pushups
Tabata Knee Raises
Tabata Squats

Total score: 270
Total lowest number each round score: 30
Thursday:

Squats 5R to 68 (F, 2/5, boo!)

AMRAP20:

400m Row
15 Thrusters (22kg)

Score: 2km + 70 Thrusters
Thursday:

Pullups: Strict 1x4, 2x1; Kipping 2x1, 1x2

Warmup

Squat 5RM to 53

AMRAP20 with Melissa :D
400m Run
Front Squats (20) (Arms were tight from yesterday :S )

Score 203
Squat 5RM to 72

AMRAP20 with Megan!
400m Run
Max thrusters (22)

Score 203 - way to go partner!
Friday

Warmup

Sumo 5RM to 81 - much better than the other Wednesday but still round the shoulders a bit @ the start. Needs a little work but it's coming along every week.

8 Rounds of
20 DUs
10 OHL @ 15

8.42 :D
Hey everyone, we are still sorting out Facebook/website issues ... Hope things are back to normal soon. We isolated the issue, just need to test a solution.
Noon (15th)
Deadlift 5RM to 132 (last set felt like crap.. crap I say!)

8 Rounds of
20 DU
10 OHL @ 20

7:57
Friday:

Deadlift 5R to 71

8 Rounds:
5 Calorie Row (did 10 cal for first 2 rounds)
10 Overhead Lunges (15kg)

Time: 9:37
Deadlift 5R to 82!!! 82!!!!!!!

8 Rounds:
20 du's
10 Overhead Lunges 15kg

Time: 6:50
Saturday:

Strict Press 1RM to 43 (PR)

Weighted Pushups: 2 sets of 10 @ 10kg

2km Row: 9:36
Monday:

Clean 1RM to 54 (PR)

50 wall balls (14)
Time: 3:01
100 Double Unders
75 burpees
5 km run
Time: 31:04

Nice work 6am!
11am'ish
Hot Tub / Stretch

Rainy 10k in 55 min and change
100 Double Unders
75 burpees
5 km row
Time: 32:18

Rowing is tough!! Nice work nooners!
Tuesday:

100 Mountain Climbers
75 Burpees
5km Row

Time: 33:52
Sat: 6.5km Run - untimed

Sun: Wilmont
5 Rounds of 25 Box Pushups (improvised and used lawn chair) & 50 Squats - 15.41

Mon: 6.5km Run - untimed
Barbra - 5 Rounds of
20 Ring Rows
30 Box Pushups (was able to use 24" - much better than the lawn chair ;) )
40 Situps
50 Squats

39.03

Tues: 6km Rum - untimed
Warmup - 5 Rounds of Cindy (7.16) + 100 DUs (2.50)

Pullups
Strict x2x3; Strict x1; Kipping x1 - Having a real hard time getting the rhythm down

HKRx10 + K2Ex5 + T2Bx5

Squat 5RM to 54 - slowly going to recover from the squat fail over the past week

Jackie for Time
1000m Row
50 Thrusters @ 20
30 Ring Rows

10.43

I'm going to start including my running in my journal. I swear I'm not a cherry-picker, it's just something I enjoy doing on my own time - but I don't want to over do it either ;)
Squats 5RM
85, 100, 115, 139, 145, 152/335

EMOM 20 minutes
odd min: 5 strict chin-ups
even min: 10 wallball 20 (UB)
Score: 50/100

Nice work 6am!
Looks like we found the issue with the Facebook API! They required my personal account to be submitted as a developer ... long story short, I should have the website up to date this week. Very sorry for the delay!
Wednesday:

Squat 5RM to 60 (reset)

EMOM20:
Odd mins: 5 Strict Chinups
Even mins: 10 Wall Balls UB (14)

Score: 50/100

LOVED that workout!
Wed:
Warmup

Squat 3RM to 55

EMOM20
Odd - 5 Ring Rows
Even - 10 Wallballs (14)

50-100

6.5km Run - Untimed
Snatch drills
Snatch 1RM
40, 50, 60, 70, 75, 80, 83/183 F, F, F

Clean & Jerk drills
Clean & Jerk 1RM
60, 70, 80, 85, 90, 95, 100, 105, 110/242 F

Nice work 6am!