Wednesday Morning workout

Warmup: shoulder stretching and some presses with bar

WOD 1: push press

95x10
115x5
115x5
135x5
135x5

WOD 2: 5 rounds of AMRAP 3, rest 1 min between sets

3 thrusters 95#
6 Box jumps 24"
9 burpees

WOD 3: Wrestling practice

CFFP Wod Tuesday

Warmup: light front squat and air squats, hip mobility

Wod 1: front squat

185x5, 185x5, 195x5, 195x4, 195x2

Snatch work 10x1

Felt much better

Wod 2: 15-12-9
Power snatch 95#
burpees
400m run

Time: 11:21

Friday

Warmup: general warmup and stretches

WOD 1: squats

225x3, 225x3, 225x3, 225x3, 225x3, 245xF

WOD 2: 5 RFT

10 power cleans 135#
10 burpees

Time: 7:13

Friday

Warmup: None, didn't have enough time because wrestling practice was soon

Wod1: 21-15-9
OHS 95#
Box Jumps 24"
T2B

Time: 14:31

Had real hard time with OHS.  Was hurting hand at first but that went away...a lot of wrist pain.  Last set was unbroken which was nice since first 2 sets went really slow.

Thursday Track Day

Warmup: Various Stretches and light 400m jog

Wod 1: Track work
800x2
400x3

5 Min rest between 800's and 1 min rest between 400's

Times: 2:40, 2:51, 1:19, 1:22, 1:23

Back Squats

Warmup: None really

WOD1: Back Squat
165x5
185x5
185x5
205x5
205x4

WOD2: 21-15-9
C2B Pullups
Box Jumps 24"

Time: 4:19

Bench

Warmup: None

Wod 1: Bench
115x5
155x3
185x2
205x1
225xf
225xf
165x10

Wod 2: Max reps burpees in 3 mins

62 burpees

Dogged monserrat...again

Wod 3: Wrestling practice

Lunge Jumps during practice, about 50 each leg

Saturday

Warmup: None really

Skills: Practiced footwork for oly lifts, practiced double unders and was much more consistent

Wod: Ran 1.5 miles

Friday

Warmup: Double unders, Double unders, Double unders, few wall balls

Wod: 5 RFT
20 DU
20 abmat situps
20 Wall balls

13:04

again struggled with double unders but they were getting better.  found out major reason for fall off

Wrestling practice after workout

Thursday

Woke up late

Wrestling practice and 100 pull-ups at end of practice

Wednesday

Warmup: double unders, various stretches

Wod 1: weighted pullups

35x1, 53x1, 53x1, 53x1, 53x1

Trouble getting second rep with 53 every time. Couldn't get chin over bar but close.

Wod 2: 5 RFT
10 pullups
10 push press 95#
30 double unders

13:24

Once again, Double unders killed my time. Need more work to gain some consistency.

Legs were sore, so beat them up some more

WU: Stretches, Air squats, Jump rope, run 400m

WOD 1: Back Squats
wu empty bar x 10 and 95 x 10
135 x 8
185 x 6
205 x 5

WOD 2: 5 RFT
30 Air squats to wall ball
200m run

6:16

legs were rubbery, didn't finish squat sets due to time running out....

Warmup: various stretches and a few pullups and pushups

Wod 1: wrestling practice

Wod 2: 6 min amrap
20 cal row
20 wall balls 20# ball
20 t2b
30 box jumps 24"
20 sdhp
30 burpees

Finished 8 sdhp