Pickleball

 We finally got back on a pickle ball court, it's been a little while.  The nets are back up and the courts look really great out at the Ranch.  I tried Craig's new racket this morning, it didn't make me play better, but I did manage to get in a few good shots.

Option B

 The WOD was a lot of sandbags, burpees, boxes....but you could also choose an optional WOD three one mile runs with lifting in between.  I opted for the running---I know, not me. I did 20 95lb deadlifts after the first run, 10 45lb power cleans after the second run and 17 35lb overhead squats after the last run. It's a beautiful day here.

Honey Lavender Coffee...

 And a cinnamon crepe with mom was my 9:00am this morning.  It was perfection! I did make it to the 12:00pm class and whew it was tough. 

Snatch 1x1 I did 45lbs same as last time, I probably could have lifted heavier but not with good form, I took it down to 35-40lbs to work on that.

This was called "Hard to Handle" and yeah it was quite grippy!  I divided it into three sets and only got two set done going a little over the 18:00 minute time cap. I think we're going to try to play pickle ball this afternoon.  Maybe....

Choreography

 4 Rounds for Total Reps:

3 Minute Echo Bike Calories

2 Minute Shuttle Runs

1 Minute Dumbbell Macho Man

1 Minute Rest

163 Reps! I felt steamless today, it all escaped somewhere.

Floppy Disk

Overhead Squats 1x10 = 25lbs

3 Rounds for Time:

400M Run

20 Burpees to Target

800M Bike

I got two rounds, plus another 400M run and 7 more burpees. 

Power Clean 1x1

This was a PR for me so I'm pretty happy about that, you gotta love those sets of 1!

The WOD was DT and I had to strip weights twice to get through it, but I figure it's better to get a few heavier sets in than none.

I got four rounds of DT + 27 reps:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

with an ascending amount of rope climbs between rounds.

 

Press Release

 3 Rounds For time:

800M Row

50-30-10 Pressing Reps

50 Air Squats

Round 1: Burpees

Round 2: Dumbbell Push Press (15 lbs)

Round 3: Wall Walks

I thought I finished in 29:21 but....no....I forgot the last round of air squats so I did them after the time was up. On the other hand my push ups I did in the warm up are looking better.

Surprise Ending

 Deadlifts 1x10

85lbs, my lack of consistency during the summer is showing up--but it's summer and there are things to do!

AMRAP 15 (Yay for the 15)

800M Run (Scaled to 600M)

50 Wall Balls (Scaled to 40)

Repeat

Then Max Bar Facing Burpees, with the scaling I was able to get to 7 Burpees.

Math Puzzle

 1/2 + 46 = 286   It makes perfect sense to me.  

The WOD was:

80 Calorie Row

60 Burpees Over Rower

40 Toes to Bar

300 Singles

I split it into two rounds, finished 1 round + 46

Barbell today was 1x3 Front Squats last time I did 50, today 45.

Liquid Smoke

 Power Snatch 1x5--Last time I did 40lbs so I was shooting for 45lb today, I did 45x2 but not 5.

But the WOD had sets of three power snatches and I left my weight at 40lbs when initially I was thinking 35 and I made it through, yay!

Liquid Smoke was an AMRAP 12

9 Box Jump Overs

6 Pull ups

3 Power Snatches

I did 6 rounds + 9

Out of Hand

I had to scale the row to 300M after the first two to make the time cap.

 

Pre CT5K

 When you want to start running again, but really you don't want to start running again.  CT5K isn't too motivating, so....baby steps.  2.5 minutes walking 15 seconds running, for twenty minutes with a 5 minute warm up/cool down walk.  This was doable and it's 3x/week.

1776

17 Shoulder to Overhead

76 Cal Assault Bike

17 Front Squats

76 Dubs

17 Power Cleans

76 KB Swings

17 Deadlift

76 Burpees

See the pattern?  Yeah I didn't until I wrote it out. First day back in awhile and it sucked, that's all it was super hard. I remind myself I do this so I can do the things I do when I'm not doing this.