Press

WOD(*):

• 5 shoulder presses (105 lbs)
• 3 shoulder presses (115 lbs)
• 1 shoulder press (135 lbs)

WOD 2 (5 rounds):

• 1 rope climb
• 5 push presses (115 lbs)
• 10 box jumps

Complete 5 rounds within 10 minutes. Row for calories for any remaining time.

I rowed for 45 calories.

* Next time I need to do 135 lbs for 3 reps. Maybe 5 and go up from there.

July 12

WOD:

800m Run

3 rounds of:

• 10 Snatches (95 lbs)
• 15 Pull Ups
• 20 DB Thrusters (35 lbs)

800m Run

My time was ~28 minutes.

July 10

WOD (Ode to Amundson):

3 rounds of:

• 7 thrusters (115 lbs)
• 7 chest-to-bar pull ups

800m run, then 3 rounds of:

• 5 thrusters (115 lbs)
• 5 chest-to-bar pull ups

800m run, then 3 rounds of:

• 3 thrusters (115 lbs)
• 3 chest-to-bar pull ups

800m run.

Then, fall over and die. My time was just over 29 minutes.

July 6

WOD:

Split Jerk 5×1 (185 lbs)

Cookie:
Half a ‘Cindy’ with C2B Pull Ups

July 5

WOD:

• 30 Deadlifts (135 lbs)
• 20 Passthroughs
• 10 HSPU
• 200m Run
• 30 Box Jumps
• 20 Hang Power Cleans (135 lbs)
• 10 Burpees
• 200m Run
• 30 Double Unders
• 20 Pull Ups
• 10 Thrusters (135 lbs)

Son of a ...

July 2

WOD:

800M run

then 8 rounds of:

• 1 muscle up
• 2 ring dips
• 3 high box jumps
• 4 overhead lunges with a plate (45 lbs)
• 5 KBS with a bell heavier than usual (70 lbs)

Finish with an 800M run

Overhead Squats

Two WODs this morning.

WOD: 3x3 overhead squats (155 lbs)

WOD 2:
3 times:

• 1 snatch
• 2 overhead squats

Then:

• 50 double unders
• 50 Knees-to-elbows (every time you let go of the bar, do 5 burpees)
• 50 double unders

Finish with (3 times):

• 1 snatch
• 2 overhead squats

I finished WOD 2 in 11:58.