Linda

 Linda 10..1

155# deadlifts

105# bench press 

75# power cleans (from the floor)

14:04

5 ROUNDS

3 160# cleans
20 burpees
My goal when I started was 10 minutes. Halfway through first round I thought 8 was possible. Once I started second round, I knew 8 was impossible and 10 would be pretty hard.Cleans after the first round were pretty hard. Second round was probably the longest.
WOD time was 11:48

med ball action

5 rounds for time:
15 20# med ball cleans
15 20# wall ball

Focused on form: For the clean...started each rep with ball on the floor, "stand" up, shrug, drop, catch, stand up, drop ball...etc. For the wall ball - full squat, ball must hit wall on throw.

I knew this would be a leg killer, and it was.

Round times: 1:40, 1:55, 2:23, 2:22, 2:07 = total 10:27

I'm sure I could've gone faster, but I seemed to chase the ball a little bit after each drop. For the last set, I tried to keep my hands on the ball so it wouldn't get away.

CF football

AMRAP 3 minutes:
3 155# cleans
6 push ups (hand release)
9 squats/ring dips

1 minute rest, do a total of 6 rounds. squat in rounds 1,3,5 dips in 2,4,6

1: 3 +1 squat
2: 1 +6 dips
3: 3 +1 clean
4: 1+3 cleans
5: 2 +3 squats
6: 1+ 4 push ups (bar dips this round)

totals in 23 minutes:49 cleans, 88 push ups, 76 squats, 24 ring dips, 9 bar dips

CFE:
row 5 minutes, rest 3, row 5 minutes - 1259m and 1198m

Linda

10-9-8-7-6-5-4-3-2-1

weight pre-WOD = 160.8#

Deadlift 240
Bench Press 135#(did 2 reps as Rx 160, but shoulder hurt, dropped to 135 for the rest)
Power Cleans 120

time: 23:40

At RHS with Scott^3.

AMRAP 20

Johnson...scaled to:
9 225# deadlift
8 muscle ups
9 135# power cleans

3 full rounds, plus deadlifts and 3 muscle ups, 3 more assisted, and 2 failed

3rd round of muscle ups...had a toe push on 2 of the makes plus failed on other 2 trys (not counted in the makes)

WOD totals: 36 deadlifts, 28 muscle ups, 5 assisted m\u, and 4 fails, 27 power cleans

cleans

not much of a warm up...a couple cleans with the bar, a few OHS, and a couple skin the cats.

cleans, sets of 3. power cleans unless noted
135
165
185 failed on 1
165
165 (split cleans)
165 (split cleans)
185 fail
165

Not much of a WOD today...felt rushed in the garage.

Elizabeth

21-15-9
135# cleans
ring dips

my cleans were power clean, very little knee bend on the catch. I was able to work the rack position into this, it's starting to feel better.

Time 12:22

set of 9 ring dips broken down into 3-1-1-1-1-1-1.

Regional WOD

10 muscle ups
15 HSPU
20 155# cleans (squat cleans Rxd, I did power cleans from the floor)
run 550m (I ran once around the circle = 1/3 mile)

time 11:14

got 5 muscle ups in a row to start, then singles from there. muscle ups really have an effect on the HSPU.

Pull Me Under

30 double unders
20 L pull ups
20 cleans (75# sandbag/2-50# db)

time 25:57

did cleans with sandbag until 6 remaining in last round when it broke...finished with db power cleans. Rx WOD was 25 L pull ups, but I scaled to 20 to keep moving. Even so, I ended up doing a max of 3 at a time.

Lumberjack 20

scaled to the following:
20 275# deadlift
run .25 miles
20 54# KB swings
run .25 miles
20 OHS (8 @ 95#, 12 @ 75#)
run .25 miles
20 burpees
run .25 miles
20 18" box jumps
run .25
20 40# db cleans (partial squat, partial power with a squat)
run .25 miles

time 36:01

deadlift broken 5 or 6 to start, then 2, 3, or 4 at a time
kb swing unbroken
OHS (6 - 95, 2-95, 6 - 75, 4 -75, 2 - 75)
pullups unbroken

3 rounds for time:

800m run
21 135# cleans

total time: 24:49

round times 8:00, 8:12, 8:37

ran first 800m in 3:45 then last two a little over 4:00

warmup included a few pullups, ghd situps, back extensions, dips, jump rope, & stretching

Linda

10-9-8-7-6-5-4-3-2-1

250# deadlift (1.5x bodyweight)
bench press 165# (bodyweight)
clean #125 (.75x bodyweight)

scaled bench press to 125# and did 1.33x reps (14-12-10-9-8-7-5-4-3-1)

time 29:33

Elizabeth

14:25

21-15-9
135# power clean
ring dips

Chief

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute.

Repeat for a total of 5 cycles

5 +1 clean
4 +2 cleans
4 +1 clean
3 +3 cleans & 6 pushups
4

totals 67 cleans, 126 pushups, 180 squats

power cleans, situps, and back extension

21-18-15-12-9-6-3

95# power cleans
situps
back extensions

time 13:37

done in basement. situps with feet strapped to bench, leaned back to parallel. back extensions done as good mornings with 25# plate held against chest.

thrusters, cleans, and high pulls

AMRAP 20 minutes, load the bar with 95# and do:
5 thrusters
7 hang cleans
10 high pulls

got 6 rounds in 17:37 and threw in the towel. round times were 1:14, 3:28, 6:02, 9:16, 12:51, 17:37.

may have needed another rest day

squat cleans & ghd situps

10 135# squat cleans
50 ghd situps
8 cleans
40 situps...6..30...4...20...2...10

time:22:57

not good at squat cleans, so I did more of a power clean with a front squat. all done with good depth.

Elizabeth

21-15-9
115# squat cleans
ring dips

16:52

cleans in the garage, dips in the basement...took a little transition time.

20 minutes with 95#

AMRAP:
5 thrusters
7 hang cleans
10 high pulls

7 rounds in 19:44

first Rx workout in the past week. did this one in the garage mid 80s & humid. could've pushed harder, but I was gassed!