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.