Back on the horse...

After several weeks off due to injury and time issues, I finally got going again. 






For time:

25 pullups
50 pushups
100 squats

13:27

and now, I'm spent.  A workout that I would've killed two months ago just totally kicked my ass.  Nowhere to go but up.  Look out, bitches.  I'm comin'. 

Squats and squats and squats.

Warmup:
Row 500@1:53


WOD:

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

OHS @ 135, 145, 155, 165, 175
FS @ 225, 235, 245, 255, 265
BS @ 275, 295, 315, 325, 335


Buyout: 
Weighted pullups 3x50, 3x60, 3x65, 3x60
Bench press 3x225, 3x225, 3x225, 3x225

BW: ??? Scale was broken.

Charlie don't sumo

Warmup:
2 minute run


WOD:
21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat
8:13

Buyout:
Back Squat 3-3-3-3-3 reps
225, 245, 265, 285, 265

BW: 202

Warmup:
Row 500@:1:50
DB swings, pushups, OHS


WOD:
Three rounds for time of:
12 Muscle-ups
75 Squats

19:27

Buyout: 
DB clean and press 80x2, 70x6, 60x8
DB snatch 60x6
Bench 135x8, 185x4, 205x3, 205x3, 205x3, 205x3

BW:199

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

OHS fun

Warmup:
Row 500@1:53

WOD:
3x5 Overhead squat
3x5 Weighted pullups

OHS @ 95, 145, 145, 135, 135
WPU @ 50, 60, 60, 50, 50

Buyout:
Active recovery: row 2K easy pace @ 10:35.

BW: 194#

Five rounds for time of omigod my legs hate me

Warmup:
CFWU, Row 500@1:43

WOD:
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

18:38. That one's all there, particularly after a hard week.

BW:194

Arnie

Warmup:
Row 500@1:51

WOD:
21 Turkish get-ups, Right arm 35#/50#/35#
50 Swings 50#
21 Overhead squats, Left arm 35#/50#/50#
50 Swings 50#
21 Overhead squats, Right arm 35#/50#/50#
50 Swings 50#
21 Turkish get-ups, Left arm 35#/50#/35#

Scaled a bit - The whole thing is supposed to be 75 pounds. This didn't seem even remotely possible at that weight.

41:38.

Buyout:
None - this kicked my ass.

BW 194

5x5 by three...

Warmup
row 500@1:43

WOD
5x5 overhead squat, bench press, weighted pullup

OHS at 95, 115, 125, 135, 135, 135x3, 115x2
Pullups at 25, 35, 35, 35, 25
Bench at 185, 195, 205, 205

Didn't have time for a fifth set of bench, but I'm pretty sure 205x5 is a PR, w00t!

deads and overheads

Warmup:
Row 500M @ 1:50

WOD:
21-15-9 reps of:
225 pound deadlift
135 pound overhead squat
12:25

Buyout:
5x5 weighted pullups at 35, 45, 50, 40, 40
3 minute jump rope drills

BW 192

Squat progression

Warmup:
500M row @1:50

WOD:
Overhead Squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Buyout:
15 singles of weighted pullup @ 85 pounds
3 minute jumprope drill

BW 189 pounds

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

A different total, doubleunders, back extensions

Warmup:
CFWU

WOD:

Clean, 1 rep max
Bench Press, 1 rep max
Overhead Squat, 1 rep max

Cleans at 205, 215, 225(f)
Bench at 225, 235(PR!)
OHS at 145, 165, 185(PR!)

Buyout:
3 rounds, for time, of:
50 double-unders
50 back extensions
12:01

BW: 188

Lumberjack 20

For time:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

32:24.

BW 185

Overhead squats, weighted pullups

Overhead squats, 3x7
Weighted pullups, 1x7
OHS @115, 125, 135, 145, 145(failed on the last rep), 135, 135
Pullups @ 75, 85, 95, 95, 85, 85, 85

Finished up with jumprope drills

5x5 overhead squats, deadlifts

5x5 overhead squats @ 95, 115, 125, 125, 125

5x5 deadlifts @ 315, 315, 315, 315, 315

lunges and burpees

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

18:13.

Finished up with front squats
7@135
5@185
3@205

alternated with sets of 7 towel pullups

Overhead squats and weighted pullups

5 rounds of:
Overhead squat, triple
Weighted pullups, triple

OHS: 95, 115, 135, 125, 125
Pullups: +50, +75, +75, +75, +75

Finished up with a bunch of double-unders