Wod at TUFF

Warmup: stretching, quick foam rolling

Wod 1: 1rm deadlift
365 PR
385 PR
405 PR****

Wod 2: 3rft
20 kb swings 55#
15 pullups
10 t2b

10

Scorpion Bowl

Warmup: None

Wod: Scorpion Bowl
7 RFT 7 Reps each
Thruster 95#
Burpees

9:12

Cash Out: Wrestling practice

Sunday funday

Warmup: general quick warmup

Skill: power clean work. Worked on pulls up to 135# for technique

Wod: 3 rft
3 power cleans 135#
6 kte
9 30" box jumps
Run 200

4:30

Barbells for boobs

Grace and Helen, Tyler and I completed both workouts in 9:51.

Great day, tons of fun and gotta work again on clean and jerks to be ready for amazing grace

Deadlift

Warmup: Light deadlifts up to 135

WOD: Deadlift 20RM


185 x 10
225 x 20
255 x 20

WOD2: 7 Rounds of:

Run 400m
12 t2b

Back Squats

Warmup: Stretching, Air Squats, Squats w/bar

WOD: Back Squat


135 x 10 (2 sets) warmup continued
185 x 7
205 x 3
225 x 1 PR (3 sets)
135 x 8 (3 sets)

Strict Pullups:


Weighted with 35# kb suspended from green band around waist

5 reps x 4 sets

OHS:


Warmup with dowel
45 x 2
45 x 1
65 x 1 PR (First time ever getting full OHS)


Double under work....self explanatory


HUGE progress today

Split Jerk/Push Press

Brandon, Tyler, and Dave came for lift


Warmup: General warmup

WOD 1: Split Jerk

95 x 10
135 x 5
165 x 1 PR


Push Press


115 x 5
135 x 3 PR (3 Sets)


 WOD 2: 5 Rounds:


10 HSPU
15 Pushups
20 x 24" box jumps

switched to 25 pushups and 30 box jumps after 3rd round.  Couldnt do HSPU anymore due to shoulder failure