No Title

 I'm not sure if there was a name to this workout.

1K Row

50 Ab Mat Sit-ups

800M Run

3 Rounds, highly scaled.

Overhead Costs

 Overhead Squats 5x5 

Everything felt heavy--little bit of weight on the bar so my total was only 30 but my form was better.

WOD 

1--20-30 etc overhead squats

15-25-35 etc cal row

Total: 60 reps

Power Snatches

 EMOM 20x1 not too bad.

2K Row

 I'm pretty sure I've done a 2K row before but I couldn't find any stats for it.  So....today is my new benchmark, it was 11:00 min flat with a 2:45 pace which was my goal.  I'm pretty sure my last 2K was in the 12:00 minute range so even though 11 is slow I'll take it!

Shoulder Press 3-3-3-3-3 45lbs.

Deadline

 On the 4:00 x 5 Rounds:

15 Deadlifts (75lbs)

1000M Assault Bike

3 Rope Climbs

3:10 3:13 3:14 3:10 3:31

Score is 3:31, my worst round, I'll say this about this workout, it was much harder than it looked. Noodle arms and legs!

Medical Release

Had to sign health histories and medical releases for Pickle Ball Camp (honestly I thought it would never come) the time is creeping up on us.  Played a lot of pickle ball this weekend. I'm not sure it's going to make me any more ready!

It Didn't Look So Bad

 Power Snatch 5x2

Always a hard move-35lbs and still it was hard to get it right.

More Power To You!

34 Cal Bike

45 Power Snatches

45 Pull-ups

There was a 14:00 minute time cap--darn when they say go ahead and finish!

Time: 17:08

Buy Buy Buy

 

There's a lot going on here!  Three rounds with a buy in on the row, descending calories, and then an AMRAP 5 45 Singles, and descending amount of front squats in each round, with an increasing amount of weight, followed by 5 minute rest each round.

Round 1: 1+18

Round 2:  1+40

Round 3:  2+0 

Back to CF

 

100 Dumbbell Snatches

80 Ab Mat Sit-ups

60 Burpees (don't forget that jump and clap!)

40 Toes to Bar

Time: 22:32

Thursday

 Foundry this morning with Brent.

One Set, One Point

 We played one set of pickle ball and lost 11-3, but I scored one point!  I've got a long ways to go!

Back Squats

 10-10-10

45-50-45

Not pretty, not good form, kinda discouraging but it makes me want to improve.

Foundry@6:00am

18.1

 AMRAP 20

8 Toes to Bar

10 Dumbbell Hang Clean and Jerks

12 Calorie Row

6 rounds-even, 6:00am@Foundry

Low Ball

I was just telling Ker on Saturday I haven't done the dreaded wall balls in a long time.  Careful what you think.....

1200 M Run

120 Wall Balls

Partition however you'd like, 15 min time cap, my time 17:09

5x5 Heavy Back Squats--55lbs.