sumo jerk

21-18-15-12-9-6-3

SDHP
push jerk

12:47

wow....
need to work on my sumo higher elbows and track knees out.

stronger upper

21-18-15 -12-9-6-3
hand stand push up
pullup (dead hang assisted with smallest band)

23:26

this was a hard work out for me. I can already feel the soreness coming on. I liked it because I really want to get pullups down i still can't get a full kip about to my nose is how high I can get.

the mile

1 mile x 2 rest as long as it takes to run the first one

1st mile  7:59
2nd 8:19

I felt like I did awesome. Never did I think I would run an eight min mile. Yahoooo

that's it???...

50 box jumps
50 jumping pull ups 15 inch box
50 KBS
50 lunges
50 K2E
50 push press (21 #65 29 #45)
50 back ex
50 wall ball
50 burpees
150 single (50 DU)

35:00

last time I did DU and my time was 40 min, I felt like I should have donw this so much faster. My hand was still a bit torn up from last K2E but I just felt slow today a tired. I am really frustrated about it. Oh well better luck next time

Sumo

10 SDHP #65
4x25m shuttle runs

4:18

my legs were so tight

dont stop

10 push ups
20 weighted step ups  #20 dumb bells 20 inch box
30 situps

6 rounds +10+20+21

I was going for 7 rounds got dang close, next time I wil get it. Those step ups are rough you really under estimate them. One that you have to keep moving or you break for too ling when you stop.

ground to overhead

3 rounds
10 ground to overhead #75
50 m shuttle run x4

9:03

Felt pretty good, mu hand was torn up but I just kept going. I was definately tired and my legs were sore from last night but I feel like I moved through well and I am glad I used the weight I did.

12 min x three

Two wod's tonight

12 min AMRAP
10 wall balls
20 lunges
8 +10+17

rest 12 min

12 min AMRAP
10 KBS
10 K2E
7+6


this was a great workout. Jason thingks ups some good stuff. I felt like I did well until my hand tore open on my second to last eround of knees to elbows. I could have got through more had I not had the sting of an open wound on my palm. I love crossfit wounds and all.

sore calves

between the box jumps and lowering my box for pull ups my calves are sore. I like it hought good push on this one for me.

5 pull ups  15 inch box
10 push ups
15 box jumps

8+5+10+2

dumb bells

21-15-9
Thrusters and pull ups

#30 dumb bells
15 inch box for pull ups

7:56

rough, is all I have to say, glad I did it

Bench press
70x5
80x3
90x4

get me stronger

we had a strength day, push press and pulls ups. Someday I will be strong enough to get a kip and dead hang pull up.

Push press
75-85-95-105-110
just couldn't get 115 up it was like I was out of steam. next time, i am happy with 110.

Pull ups
5x5 using the smallest band.

strength press
55x3
60x3
70x4

hang on

Nasty girls scaled

50 squats
21 jumpimg pull ups 15 inch box w/ #10 plate
21 dips
10 hang power clean @ 85#
13:50

The weight was hard had to break them into sets of 5. I wanted under 15 so I got that . all in all good, need to work on grip and hook grip.

back squat
105x3
120x3
135x8

spit balls

Jason made up a new movement it is pretty killer. Sit up 14lb med ball then throw ball to hit 4 1/2 foot target. Yikes it was pretty rough.

 15 min Amrap
5 push ups on 25lb plates
10 knees to elbows
15 spit balls

6 rounds + 3 push ups

going from the spit balls to push ups was killer. I am going to feel it tomorrow.

strong Shoulders

5 rounds
5 front squats #75
10 ring dips
15 KBS

9:26

This was a good one, I think I always say that. Probly could have done more weight. I used a little jump on the ring dips but I tried to push on my own as much as possible. Finally I got something done in under 10 min. All my squats and KB were unbroken

running...

We have not been running much with it being so hot so today was good but my lungs were definitely feeling the burn.

400 m run
21 wall ball
21 pull ups  (jumping 15 inch box with 15lb plate)
400 M run
15 wall ball
15 pull up
400m run
9 wall ball
9 pull up
10:06

I was going for under 10, my last set of pull ups I was so tired I should have cycled through faster, I will get it next time. My first 400 was 1:38 I know the rest were slower but I am surprising myself with how my times are really coming down. I was pretty wiped out after i think Jason was a little worried. It felt good to push hard and get it done.

Strength - bench press
65 x 3
75 x 3
85 x 8

back squat

strength

100 x 5
115 x 5
130 x 10

Bruise the forearms

10 rounds
5 handstand push ups  (ab mat + 15)
10 KB snatch on each arm (18 lb)

10:36

My forearms are bruised were the bell kept hitting. I am getting the hang of the kb snatch. I enjoyed the hand stand push ups and I can do a few with just the ab mat!! I am so excited about that. I do like the wods jason programs he always has something good.

shoulder press
50 x 5
60 x 5
65 x 7

no du's today

20 min AMRAP
6 hang power clean #80
12 jumping pull ups
24 DU  (i did 50 singles)

9 +6+6

I felt good about today minus the DU. I am just so inefficient at them. Jason said my warm up is to consist of nothng but DU from now on. I was glad I did 80 lbs I am getting stringer which I like to see my self moving up in weights and seeing and feeling the results.

Deadlift 5/3/1
90x5
105x5
115x10

10 rounds

10 rounds
10 Globlet Squats
10 KBS

9:47

under 10 was my goal so excited I made it, didn't think i would once I got going.

Bench Press 5/3/1
60x5
70x5
80x10