CFT, 8 minutes of hell

Warmup:

CFWU
Row 500@1:55

WOD:
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BS@325
SP@165
DL@415

CFT 905

Not my best, but not bad.

Buyout:

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

4 rounds, 4 HSPU, 7 KBS.

BW 187

Bodyweight Mile

Bodyweight mile - 22:09, PR!

Thrusters and Pullups

Warmup:
Row 500@1:50

WOD:
Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Thrusters @125

10, 11, 8, 7, 8

Pullups @ 15, 14, 12, 11, 10

BW 188

Squat & pullup doubles

Warmup:
CFWU

WOD:
Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2
Weighted pullup 2-2-2-2-2-2-2-2-2-2

Squats at 275 all the way through
Pullups at 75, 75, 75, 75, 75,65, 65, 60, 60, 60

BW 188

Balls to the wall

Warmup:
row 500@1:50

WOD:
For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

21:41, pull-ups were the limiting factor.

Buyout:
Bench press
135x8
185x5
195x4
205x3
215x2
225x1

BW:189

Thrusters, muscleups and runs

Warmup:
Row 500@1:50, a few muscle-ups to loosen things

WOD:
Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

19:51 as Rx'ed. 155# thrusters are hard.

Buyout:
Bench, descending sets:
135x9
145x8
155x7
165x6
175x5
185x4
195x3
205x2


BW:188

snatch progression

Warmup:
CFWU

WOD:
5 rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

19:23. As Rx'ed, this is a 7 round workout, but I'm feelin' like crap so I bailed at 5. Still a major ass kicker.

BW 188

10-5-2-1

Warmup:
Row 500@1:50

WOD:
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups


HSPU: 69
Squats: 150
Pullups: 26
Pushups: 21
Total: 266

Was totally gassed on the pushups. Yeesh!

Buyout:

5 minutes jumprope drills

BW: 189

Diddly-Squat

Warmup:
500M row @ 1:40

WOD:
7x1 squats
7x3 weighted pullups

Squats at :
315(f), 315, 295, 295, 295, 295, 305

Pullups at:
+50, +60, +65, +70, +65, +65, +60

buyout:
3 minutes jumprope drills

GHDs and C&J

Warmup
CFWU

WOD
3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

16:25, hard but not too bad.

BW 187

Yoga!

Went to Yoga Vermont on Saturday and did a class! It totally kicked my ass. Fun stuff.