Almost Murph?

Warmup:
CFWU

WOD:
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

23:48. Runs at 7:00, 7:41.
7:00 mile is, I think, a PR.



Buyout:
Shoulder press triples @ 135, 145, 155, 165x1
165 is tied for a PR.  

BW:200

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% 

Ab thrashing...

Warmup:
Row 500@1:50

WOD:
Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

22:50. The 60 abmat situps are what killed it. Everything else was relatively easy.

Buyout:
Bench press
135x10
145x9
155x8
165x6
175x3(!)
185x2
205x1
225(f)

BW: 190

Leg Day!

Warmup:
Row 500@1:56

WOD:
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

12:26 vs. 15:45 last time.

Buyout:
7 x 5 incline bench
135, 155, 165, 175, 165, 155, 135

BW 194

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

Grace

On Monday:

Grace
Clean and Jerk 135#, 30 reps
6:15.

Today:

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

800M@3:15, 18:10 total, gonna feel that tomorrow...

Finished up with some vanity press:
8@135
7@145
6@155
5@165
4@175
3@185
2@195
1@205
8@135

BW 188

Power cleans, situps and back extensions

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

15:05 as Rx'd.

Finished up with 5x5 incline vanity press at:

135
155
175
175
165

Situps and Back Extensions

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

10:14 vs 13:12 last time.
PR, I think?

Did some pullup and jumprope work for the cash-out.

More AMRAP hell

20 minutes AMRAP of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

12 rounds on the money.

Finished up with some squats followed by some box jump work.

Hang power cleans, core

7 rounds of 1RM of hang power clean
165, 175, 185, 195, 195, 185, 185

Finished up with 4 rounds of:
30 ball situps
25 back extensions
@ 7:49

Snatch, core work

10x1 power snatch
snatch at 135, 135, 135, 135, 145, 135, 135, 145 (f), 135 (f), 135

3 rounds for time of:
25 GHD situps
25 back extensions

8:10

situps and back extensions

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

13:12 vs 11:43 last time.

Finsihed up with some vanity flyes and pec deck:

Dumbell flyes: 10 each @ 20, 30, 40 pounds
Pec dec: 2 sets of 10 reps at 90 "pounds"

Back extensions and situps

5 rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

11:43 vs 14:49 last time

everything done on a ball

back extensions and quarters

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

All hip-back extension sets unbroken, runs at 1:30 to 1:37

21:07 total

BW 188

Shoulder Press/Back Extension

Tim:
7 rounds, for time, of:

Shoulder press, 75#, 21 reps
Back extensions, 21 reps

Steph:
7 rounds, for time, of:

Shoulder press, 35#, 21 reps
Back extensions, 21 reps

Tim: 18:06 (14:32 last time, with a bar, dumbbells are harder!)
Steph: 24:15 (first time - pushed through even though Pukey came knockin')

Shoulder Press/Back Extension

7 rounds, for time, of:

Shoulder press, 75#, 21 reps
Back extensions, 21 reps

18:07 last time, 14:32 this time. All back extensions unbroken. Shoulder presses broken up into sets of 10 or so early on, down to 6 and 5 by the end.

Finished up with max reps of double-unders in 3 minutes, made it to 97.

No long run this weekend, just never got to it. Have to do a distance run some night this week, maybe...