Tight back

60 min AMRAP

500m row

...

30 sec FW/WW (heavier FW than WW)

30 sec hollow rock

30 sec WW/FW 

30 sec hollow rock

...

500m row

2 rounds

15 ghd sit up

15 back extension

30 double unders

-4 + 260m row

My back is so tight from yesterday 

Meh

EMOM x 30 min

min1- 6 Deadlift 215#

min2- 6 HSPU

min3- 8 Box Jump 20"

This went okay. I'm sore today but sore can be good. I did all the hspu strict until the last 2 rounds and I had to kip the last 2 or 3. I worked on rebounding for my box jumps and was able to do it so that was nice.

A week off

A. OHS. 5, 4, 3, 2, 1, 15.  2 min between sets.

+

7 Squat Snatch 65#

10 Toes to Bar

10 Burpees

30 Double Unders

2:30 rest

x6

I felt like shit because I took a week off. Glad to be back in the gym but it's crazy how much one week can negatively affect you!

Home

A. CTB. 25 sets of 3 for time.

-11:24

+

EMOM x 24 min

odd- 5 Power Clean 125#

even- 4 HSPU

#3

45 min AMRAP @ "easy" pace

500m row

...

2 rounds

30 sec side plank per side

30 sec hollow rock

...

500m row

...

2 rounds

12 GHD sit up

12 Back Extension

24 Double Unders

-3 + 500 m row

So much snow

A. OHS. 3, 3, 3, 2, 2, 2. 2 min rest.

B. Snatch Balance. 2 x 12. 75 sec rest between sets.

+

300m row @ 100%

4 min rest

x6

And then I did Rachel's gyms wod which was 12 min amrap

5 wall balls at 18lbs

10 t2b

20 Double unders

-5+15

3&4

#3

10 rounds

10 ghd sit up

10 wall balls 10 ft

10 calorie row

-did 50 ghd then the 10 rounds and the had to wait for the ghd to do the last 50. 25:24

#4

A. Squat Snatch From Blocks. Build to max.

B. Back Squat @ 5050. 5-6 reps. 3 min rest. x5

C1. Squat Snatch 65#. 6 unbroken. 15 sec rest.

C2. Squat Snatch 75#. 4 unbroken. 30 sec rest.

C3. Squat Snatch 85#. 2 reps. 3 min rest. x5

Unbroken

A. CTB. 15 sets of 4 for time.

-8:47 I think I did all but two rounds unbroken, my grip was shot

+

EMOM x 20 min

odd- 6 Power Clean (105#+) 

even- 4 HSPU

- was able to do all these unbroken which felt really awesome

Twice

since I didn't get time this weekend to do this.. I did it this morning. Morning workouts are awful, I don't know how people do it.

A. MU Practice.

-didn't do this but for on the rings and strung two together before my evening workout

B1. Weighted Pull Up. 3-4 reps. 60 sec rest.

B2. Deficit HSPU. 5 reps. 60 sec rest. x6

+

30-20-10

Deadlift 155

Burpee Over Bar

10- 20-30

Row Calories

I was exhausted for the first part but felt like I could move pretty smoothly through the metcon

A. OHS. 5, 5, 3, 3. 2 min rest.

B. Snatch Balance 95#+. 3 x 10. 90 sec rest between sets.

-had to do these at 85.. Maybe my shoulders were smoked from this morning? But I had a hard time locking out.

+

Sled push 50m (+40-50#) AFAP

2 min rest 

x8

(5 min rest between 4 and 5)

-these were awful, but when is that disgusting sled not awful!?