DT for the fatboy

Warmup:
Row 500@1:49

WOD:
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Did three rounds in 13:00.

First workout after being sick; wasn't fun. 

Buyout:
Squat clean practice
pushups, L-pullups, situps
3:00 jumprope drills

BW: 203

Randy

Warmup:
Row 500@1:50
CFWU

WOD:
Randy:
75 pound Power Snatch, 75 reps for time
8:38

Buyout:
Ass-to-ankles squat practice


BW:202!

Warmup:  
Row 500@1:52

WOD:
20 minute AMRAP of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

Buyout:
OHS practice, front squat practice.  Still favoring my back. 

BW: 199

A different total

Warmup:
Row 500@1:54

WOD:
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean @ 215 (failed at 225)
Bench @ 245 (PR!), failed at 255
Overhead squat @ 155

BW: 199

Overhead progressions

Warmup:
Row 500M@1:55

WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder press: 135, 155, 165(pr!), 175(f), 165
Push press: 165, 175, 175, 175, 165
Push jerk: 165, 155, 135, 135, 135

Buyout:
Two rounds of:
10 weighted pullups @ 25#
30 back extensions

6:08

BW:198
BF: 16.8% 

Deads and situps

Warmup:
Row 500@2:00

WOD:
Three rounds for time of:
10 Deadlifts @ 225
30 GHD situps

10:01

Buyout:
Weighted pullups
8@0, 5@25, 4@50, 2@75, 4@50, 5@25, 4@0

BW: 197

Filthy Fifties

Warmup:
Row 500M@2:00


Filthy Fifties

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

33:51 and it sucked the whole way.  Just didn't have it today. 


Buyout:
wander to car

BW: 200

Lynne

Warmup:
200' of tire flips
Row 500M


WOD:
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

Bench press: 8, 8, 6, 6, 6 = 34

Pullups: 14, 12, 13, 12, 10 = 61

Highest the bench has been in a while, but the pullup numbers are sucking. 


Buyout:
Cleans
135x8, 155x6, 175x3

BW: 199

5K Row

WOD:

Row 5K

20:58

Buyout:
Bench 135x10, 185x6, 205x4, 225x1
Some barbell fun @ 135 (Cleans, C&Js, back squats)

BW: 200

Run pull squat pull repeat!

Warmup:
Row 500@1:50 

WOD:
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups


20:00.  Hard!

Buyout:
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2

Was gonna do 315, but the back got sorta tweaky, stuck with 275. 

BW: 198

+1 pullups

Warmup:
Row 500@1:50

WOD:
+1 pullups

10 rounds

Buyout:
Deadlifts and pushups
deads @ 225x8, 315x2 then ran outta gas

5x10 pushups
135x8 cleans (pressed out a couple, too)

BW: 199

Just didn't have the gas today; I'm still not entirely back to health, I suspect.

5K

Morning 5K on a slightly different route.  

http://connect.garmin.com/activity/58645284

33°, calm winds, a little rain/snow

Thrust your rower

Warmup:
Row 500.  :)


WOD:
Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

17:56.  Holy balls, that was hard. 

Buyout:
Inclined bench press 135x8, 155x5, 175x3

BW: 201(!!!!)