Back squat + Pistol/Pull up/Box Jump

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Wendler 5/3/1: Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%

1+ was 1 at 250

WOD
AMRAP in Nine Minutes
6 Pistols
7 Dead Hang Pull Ups
8 Box Jumps 30/24

7 rounds + 6 pull ups

Burpee/Box jump/Pull up/Toe to bar/Ring dip/Push up

Death by Hopper
Burpees
Box Jumps
Pull Ups
Toes to Bar
Ring Dips
Push Ups

On the first minute perform one rep of the exercise pulled from the hopper. On the second minute perform two reps of the exercise pulled from the hopper. On the third minute perform three reps of the exercise pulled from the hopper. Continue adding reps each minute until the reps can not be completed in the minute.

23 minutes completed, 24 pull ups after 23 pull ups was not going to happen.

We never did any toes to bar.

Deadlift + Press + Deadlift/Pullup/Lateral hop

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Wendler 5/3/1: Deadlift
3 @ 70%
3 @ 80%
3+ @ 90%

Wendler 5/3/1: Press
3 @ 70%
3 @ 80%
3+ @ 90%

WOD
3 Rounds for Time:
5 Deadlifts 275/185
10 Pull Ups
20 Lateral Hops

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Buy In (A/B)
Deadlift:
255x3
290x3
325x3
Stood up with the 4th and lost grip.

Press:
85x3
95x3
110x4

WOD
2:08

Back squat + Kb complex

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Wendler 5/3/1: Squat
3 @ 70%
3 @ 80%
3+ @ 90%

185, 210, 235x8

WOD: “Kettle-Nastic Complex”
AMRAP in 12 Minutes
3 One-legged Deadlifts Right 1.5/1.0 pood
3 Kettlebell Snatches Right
3 One-legged Deadlifts Left
3 Kettlebell Snatches Left
3 Chin Ups
3 Toes to Bar
3 Push Ups

11 rounds

Pistols + Double Unders

12 minutes skill work
Worked on overhead pistols
Hit 25lbs, didn't have much time

Flight simulator
5-10-15...45-50-45...15-10-5
Unbroken double unders

7:17
PR

Floor press + Row + Weighted Pullups

Morning
5x5 floor press
130lbs

Afternoon
90s on/90s off row
6 rounds, each for meters, don't keep wheel spinning between

417, 415, 409, 405, 404, 405

7x3 weighted pull-ups (strict)
45lbs

Push Press + Muscle Ups and stuff

3x7 Push Press
125lbs

Went to the tennis courts and hit some serves.

Went the a field and threw some frisbees.

1 muscle-up every 30s as long as you are able.
Made it through 8 reps (4 minutes). Then I started thinking too much. Need to practice more.

Did a few more, failed a few. Did some skin the cats.

Rest Day

Deadlift + BB Complex

Buy In
Wendler 5/3/1: Deadlift
5 @ 65%
5 @ 75%
5+ @ 85%

5 at 235
5 at 270
3 + 1 at 310
Dropped the bar. Had nothing.

WOD
9 Minute AMRAP:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat

75lbs, 7 rounds + 5 hang power cleans. Garbage.

Rest Day

Press + Backsquat + Run/Sit up/Wall ball/Squat jump

Buy In (A/B)
Wendler 5/3/1: Press
5 @ 65%
5 @ 75%
5+ @ 85%

Wendler 5/3/1: Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%

WOD
3 Rounds for Time
Run 400m
30 Sit Ups
20 Wall Ball Shots 20/16
10 Med Ball Squat Jumps 20/16
Rest 1 Minute

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Buy In
Press: 80x5, 90x5, 100x6
Clean and press. Oh yeah.

Backsquat: 170x5, 200x5, 225x8
Did 225x9 last month on the 5+. This might have been 7 reps but I think it was 8.

WOD
14:31
This really sucked. I thought I was going to vomit in the third round.

Rest Days

In the Smokies Friday to Monday.

Deadlift + Power clean/Box jump/Ring Dip/Run

Buy In
Wendler 5/3/1: Deadlift
5 @ 40%
5 @ 50%
5 @ 60%

Something. Last set was 225.

WOD
12 Min AMRAP
3 Power Cleans 155/105
5 Box Jumps 30/24
7 Ring Dips
Run 200m

6 rounds even. First time I've done a workout with 155lbs power cleans I think.

Press + Push Press/Burpee/Pull-up

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Wendler 5/3/1: Press
5 @ 40%
5 @ 50%
5 @ 60%

50, 60, 75

WOD
7 Rounds for Time
7 Push Press (135/95)
7 Bupees
7 Chest to Bar Pull Ups

Scaled to 105, should have gone heavier but my shoulders hurt.
8:31, unbroken.

Rest Day

Muscle ups + Box jump/Weighted Pushup

Buy In
10 minutes of Goat Training

Muscle up practice

WOD
8 minute AMRAP*
2-4-6-8-10-12-14…etc.
Box Jumps (30/24″)
Weighted Push Ups (25/15lb)

Put in scores and go outside for 800m run, for time.

Completed round of 14, did 11 box jumps
2:37

Back squat + Chipper

Buy In
Wendler 5/3/1: Back Squat
5 @ 40%
5 @ 50%
5 @ 60%

5 at 105
5 at 135
5 at 165

Coach Paige’s Birthday WOD
Complete for Time
Run 400m
35 Thrusters 95/65
35 Burpees
35 Kettlebell Swings 1.5/1 pood
35 Mountain Climbers
35 V-Ups
35 Double Unders
35 Box Jumps 24/20
Run 400m

16:53

L Pull-up/Ab Wheel + Row

Strength
5 rounds, rest as needed
A. 7 L pull-ups
B. 10 ab wheels

Work Capacity
Row 20s, 40s off (can keep wheel spinning), 15 rounds
Meters:
94
97
100
97
98
98
97
97
97
99
98
98
97
99
97

Rest Day

Deadlift + Power Clean + Run + Gymnastics Stuff

Buy In
Wendler 5/3/1: Deadlift
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
12 min to achieve 1RM Power Clean
Rest
Run 400m for time
Score = pounds – seconds

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Buy In
5 at 220
3 at 310
2 at 345, stood up with the third but lost grip before I locked it out.

WOD
Power clean - 185, ties PR. Pulled 190 plenty high enough, just couldn't get under it.

Run - 60s. Should have run the first half faster.

Gymnastics Stuff
Crossfit Gymnastics Total:
Max strict muscle ups - 1
Max L-sit - 27s
Max handstand pushups - 11

Seems like a poorly designed total since muscle-ups are worth so much less than the other two. Kinda fun though.

Press + Run/HSPU/Toe to Bar/Med ball clean

Buy In
Wendler 5/3/1: Press
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
AMRAP in 10 minutes
Run 200m
5 Handstand Push Ups
10 Toes to Bar
15 Med Ball Cleans 20/16

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Buy In
5 at 90
3 at 100
1 at 115 (tied PR)

WOD
AMRAP in 10 minutes
5 Handstand Push Ups
10 Toes to Bar
15 Med Ball Cleans 20/16
Run 200m

4 rounds + ~100m run

Rest Day

Pistols + Wall sit/Plank/Side plank/Handstand

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Pistol Clinic

Worked on my overhead pistols- PR 25lbs.

WOD
3 Rounds of Static Holds 90/60/30 seconds
Wall Sit
Plank
Side Plank Right
Side Plank Left
Handstand

Couldn't make it through the handstands. Broke up the 90s and almost face-planted on the 60s but I made it though around 45-50s.

Back Squat + Run/Wall ball/Box Jump

Buy In
Wendler 5/3/1: Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
3 Rounds for Time
Run 400m
20 Wall Ball Shots 20/16
10 Box Jumps 24/20

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Buy In
5 at 200
3 at 225
2 at 250

Heavy.

WOD
10:05
I suck at wall ball.

I did some muscle ups after- kipping. A couple doubles and a failed triple.

Rest Day