Front squat 5-3-1-1-1-F-F @ 35-85-115-135-145-155-(165)-(165)

Then I started Fran, but my wrist was weird so thrusters were right out, so I modified:

21-15-9:
Front squats
Pullups

7:40

KB warmup
Front squat 8-6-4-3-3-3 @ 45-95-115-125-135-140

I got last minute added to a Trodo team, woot!!

WORKOUT 1:
“on point”, 13 minutes, for-total-points
1 person is doing a barbell thing, another person is doing step ups, and 2 people are resting
deadlift (+1), clean (+3) or snatch (+5), and step ups (+1)

I did mostly cleans and snatches.


WORKOUT 2:
“super star blast”, 12 rounds, amrap
1 movement per athlete, 3 rounds each, 45 seconds on, 10 seconds off
pullup/ring row, front squat, lateral burpee over bar, shoulder to overhead

I was responsible for lateral burpees over bar. Puke.


WORKOUT 3:
“pull, sprint-relay”, 1k row + 2k row, relay for-time
Scores: 1k row time, and total 3k row time

I didn't row a ton. I sprinted and dove under an obstacle for the relay part of it, though.

yay more sprinting!!

3 rounds of:
min 1 - 16 lunges w/ 35lb barbell
min 3 - 30 seconds max toes-to-bar (in one set) 10-10-10

Then 5 min AMRAP:
150m row
10 wall balls (14 lbs, 9')
10 med ball situps
(2 rounds + 159)

3 min rest

Then 5 min AMRAP:
10 Russian kb swings @ 16kg
10 step ups @ 20"
10 no-pushup burpees
(3 rounds + 14)

Acceleration yay!

3 rounds of:
min 1 - 6 deadlift (175-195-215)
min 2 - 30 seconds max strict pullups (4-4-4)
min 3 - chill


Then 8 min AMRAP:
10 stepups @ 12"
15 deadlifts @ 75 lbs
5 handstand pushups

3 rounds + 20

Front squat 8-6-4-5-5-5 @ 35-85-105-115-125-125 w/ 2 min rest

3 strict press + 2 push press @ 65-65-75-85

5 min assault bike (1.5 miles 39 cals)

Yay sprinting!

Workout with Carol!!!!

Deadlift 5-5-5-8-8-8 @ 35-125-155-175-195-205 w/ 3 min

2 shoulder press + 2 push press @ 35-65-85-85 w/ 2 min

Then 6 min AMRAP:
5 ring rows
15 situps
5 ring rows
15 situps
5 ring rows
15 situps
5 ring rows
15 situps
Max step ups (60)