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Warmup: Burpees, squats, lunges, ring rows, pushups, plank, V-ups, TGU's

Rack Pulls 5R
35, 40, 45, 50, 55, 60

4 Rounds:
400m run
60 SU's
20 American Swings (pink)

Time: 14:45

Nice work 6 am! :)
Squat
90x3, 105x2, 120x1, 135x1, 150x1, 157 /346x1

Elevated Single Leg Squat
BWx10
8x10x5

AMRAP10: 30 doubles + 20 russians + 10 ring dips
Score: 8 + 30

Great session!
PM: Hot Tub/Stretch.
10 minute easy bike.
7 minutes drills/stretches.
10 Burpees + 10 Goblet Squats + 10 Lunges + 10 Strict Chinups + 10 Goblet Squats + 10 Pushups + 10 V-Ups + 10 Goblet Squats.

Front Squat 50kg/111# x1 rep x 3 sets.
Bench Press 62kg/138# x 3/2 reps.

4 Rounds:
400m Row
20 Double Unders (heavy rope)
20 Kettlebell Swings, 20kg/44#
Time: 12:40

Sore today. Strength was poopy. oh well...still a good day! :D
Deadlift 10RM to 53

4 Rounds:
400m Run
60 Singles
20 KB Swings (yellow)
Time: 17:44
Squat 72x1

HSPUs Reduced ROM
Redx4x1
Bluex3x2
Yellowx3x2
Green - 19 reps - mostly sets of 2, some singles and a few fails. Kinda messy tonight. No real HSPUs today - Maybe next week!

AMRAP10
6 Power Cleans 30
6 Front Squats 30
6 Burpees

4+16 - this was messy too :S
Snatch drills
Snatch to 35x1
EMOM 10:
Snatch X 2 (28)
2500 m of shitty rowing (as in, I was rowing with shitty form)
2 min break
2500 m of less shitty rowing (used my ass and legs, drove through the heels, looked less like a whale doing a backflip at the end of each stroke).
Wednesday
Warmup: Burpees, squats, lunges, ring rows, pushups, V-ups, TGU's

Bench 3R
15, 19, 23, 26, 29, 32/70 *PR :)

AMRAP10
6 Power cleans (15)
6 Front squats (15)
6 Burpees

Score: 7+2

Nice work 6 am! :)
Wednesday

20min moderate run/selective pokehunt - 3.9km

I thought I might get 4km but I took a break to catch some poliwags. Only need one more now to evolve to a poliwrath!

This was from Sunday's hunt with MJ!
Wednesday
Deadlift 10RM to 72
WOD (the "Satan"):
AMRAP 10
6 power cleans (30)
6 Front squats
6 Burpees
Score: 5+9
Yep Jason and Megan, it was really, really, really terrible.
Bench 3RM 54 (PR)

AMRAP10
6 Power Cleans @ 30
6 Front Squats @ 30
6 Burpees
Score: 5+4
Thursday 7 a.m.
Front squats to 66x2

6 p.m.
Cyclocross fun race at experimental farm. Was lapped one time less this week by the leader than last week. Yay for progress !
P.s. Cyclocross is like The CrossFit of the bike world. There's jumping over stuff, lifting, grinding through unpleasant shit, very pukey in places, etc.
Friday
Warmup: Burpees, squats, lunges, ring rows, pushups, situps, Russian swings

Squat 5R
5, 10, 15, 15, 15, 15

5 Rounds
400m run
20 squats
10 ring rows
Time: 16:55

Nice work 6 am! :)