Strength: Front Squat 5×3
WOD: 21-15-9 for time:
KB Swing @ 70/55
GHD Sit ups
Burpee
Looks pretty tough!
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No WOD, but tennis with a high level college player, legs felt good!
Strength: Power Snatch 5×1 (EXACTLY 2 min rest b/w)
Weight: 155
WOD: 5 sets: 2 min on/1 min off
5 Push Jerk @ 135
10 C2B Pull ups
Max DU in remaining time
My hands were ripping on the chest to bar pullups, but the push jerk was light and I killed the double unders, great WOD.
WOD: 3 rounds for time:
500m Row
25 KB Swing @ 55/35
25 Burpees
This WOD will be completed after 2 hours of tennis, hopefully my legs have something left for me! ( Always learn and play new sports right?)
Strength: 2 Deadlifts EMOM(every minute on minute) x 8
WOD: 12 min AMRAP
4 HSPU
6 Squat Cleans @135/95#
8 T2B
This was absolutely brutal, got to love the BFC programming.
I was in Columbus for the weekend so a few of us did this WOD in our friend Peps apartment on Saturday morning.
for time:
100 burpees
100 hand release pushups
100 situps
100 squats
My time: 19:07
This WOD was a crusher after a long night of drinking, it needed to be done though!
Sunday is always an off day!
Strength: Clean and Jerk 5×1 @ 85% 1RM (2 min Rest b/w)
WOD: 3 rounds for time:
10 Power Snatch @ 135/95
30 WB(wall ball)
10 T2B(toes 2 bar)
This will be my last WOD of the week, I take Saturday and Sunday off from crossfit. I will definitely get workouts in tomorrow and Sunday, just not at Black Flag.
