Hello, Monday

WOD (5 rounds):

• 12 dead lifts (135 lbs)
• 9 lateral jumps over bar (over and back is one)
• 6 front squats (135 lbs)

My time was 10:46.

Cleans and dips

WOD:

• 5 cleans (155 lbs)
• 5 weighted dips (20 lbs)

Do the above 3 times, then rest for 3 minutes. Do it again for a total of 3 rounds.

Squats and Dodgeball!

WOD: 3 sets of 5 back squats (245 lbs)

After everyone finishes with the squats, dodgeball! Follow up with 15 burpee pull ups.

Upside down and Muscle Ups

WOD 1: 1 set of 5 presses (115 lbs)

WOD 2 (3 rounds):

• 3 free (no wall) handstand push ups
• walk on hands for 10 feet
• 3 muscle ups
• 200m run

Note: Got my first muscle up today.

Jerk

Loved the workout today.

WOD:

• 3 jerks (155 lbs)
• row 200m (sprint)
• 2 jerks (185 lbs)
• row 200m (sprint)
• 1 jerk (195 lbs)
• row 200m (sprint)
• 2 jerks (155 lbs)
• row 200m (sprint)
• 3 jerks (135 lbs)

195 lb jerk is a personal record for me (PR). I think I probably could have 200 lbs.

Fun Workout

Annie brought us a fun workout today.

WOD (5 rounds):

• 7 back squats (185 lbs)
• 10 walking lunges with 40 lb dumbbell overhead (right arm)
• 2 rope climbs
• 10 walking lunges with 40 lb dumbbell overhead (left arm)
• 7 ring dips

My time was 20:18

Runing and Benching

WOD One:

• run 800m
• rest 4 minutes
• run 800m

WOD Two: 3 sets of 5 bench press (165 lbs)