Adam

2 rounds for time

24 Deadlift @ 245 (Rx-295)
24 Box jump @ 24"
24 Wallball
24 Bench Press @ 155 (rx-195)
24 Box jump @ 24"
24 Wallball
24 Cleans @ 145lb

Time 37:20

Gymnastics work

Warmup

Jump rope 100x singles
Hip/ Back Extn x 10
Reverse Hyper x 10
Situp x 15
Squat x 10
Ring pullup x 10
Ring dip x 10

4 rounds for completion

8x HSPU
5x Skin the cat
5x Inverted hold to front lever

5 min DU amrap

201 DUs

Deadlifts and SE regionals Final Wod

Awesome experience being back in CFDaytona. As always great energy and camaraderie.

Deadlift 5-5-3-3-1-1-1-1

135-185-225-275-315-335(miss)-315-315(miss)

Hip sore, makes life suck.

AMRAP 9 min

10x Deadlift @ 185
12x Ball slam @ 20lb
15x SL situp

6 rnds + 5 DLs


Next Day

930am

8 rnds for time

2x Squat snatch @ 125lb
4x Push press
6x C2B pullups
200m run

Time 17:25?

DU 30 min amrap

30 min AMRAP- Double Unders

Score- 1059

then

Obstacle/agility course 5 min AMRAP

Counting by 10s

WOD

10x Deadlift @ 275lbs
20x Burpees
30x Knees to Elbows
40x Press @ 45lb BB
50x Walking lunge steps w/ BB OH
60x Box jumps @ 24"
70x Pushups
80x Butterfly situps
90X DUs
100m run

Time 22:51

135lb cleans/400m run

WOD: 4 rounds

10x 135lb squat clean and jerk
400m run

Time 18:21

Not as quick as I would have liked, definitely feeling the back squats from monday. Felt good to be moving around though, unglueing some of those stiff and sore muscles. Tried to focus on driving through my heels during the first pull, its been pointed out I'm transferring weight to my fore foot too early.

5 min DU test : 248

shoulders really starting bothering me at the end. If I would have made it to 250 I would have progressed to working on triples, next time I'll definitely get it.

3 x 200m

Warmup

Shoulder Mobility work 5 min
Press @ bar 10x
Press @ 65lb 5x
EMOM5M Press 65% x 3 for speed (85lbs)
2 min rest
EMOM5M Press 87.5% x 1 (115lbs)

Then into the pool

50m x freestyle
50m x kickboard
50m x breastroke
50m x backstroke

3 x 200m (1 min rest btw)

Time 13:02 (with rest subtracted)

Cool Down

50m x kickboard
50m x breastroke
50m x backstroke
50m x freestyle

Lateral walk in water 10m
Sprint in water 10m
x2

Back squat 5x5

Warmup

Samson Stretch
10x Hip ext/back ext
10x Reverse Hyper
3 x 5 sec squat hold
10x Backsquat @ bar
5x BS @ 135lb
3x BS @ 185lb
2x BS @ 225lb

5x5 @ 245lbs

Then "Little Fran"

15-13-8

75lb Thrusters
Pullups

Time 2:15

Flashbacks and Elizabeth

This WOD reminded me of cfdaytona.

12pm

5 rounds

10 pullups
15 SDHP @ 95lbs
20 Pushpress @ 95lbs

Time 12:53

630 pm

Power Cleans 5-3-3-3

135-155-165-175-185(fail)
really wish i could put more time into olympic lifting, just seems like im spinning my wheels without coaching.

"Elizabeth"

21-15-9

135 lb power cleans
Ring dips

Time 5:23

Bulger/ GHD Annie

Tuesday

Bulger

10 rounds

150m run
7x chest to bar pullups
7x 135lb front squat
7x Handstand pushup

Time 38:19

Wednesday

GHD Annie

50-40-30-20-10

GHD situps
Double Unders

Time 10:52

The Weekend: Deads, rugby, 5k

Friday:

Deadlift 3-3-3-3

315, 315, 315, 315(2)

Straight back, no lumbar compromise.

3 rounds for time

3 rope climbs 12'
30 Alternating lunges @ 40lbs

time: 9:26

Satuday: UNF alumni rugby game. Good times with old friends.

Friday: 5k

Time 21:09

the sub 20 5k eludes me.