9/20

Clean and Jerk
2-2-1-1-1

3 Rounds
50 Air Squats
12 Strict Ring Dips
12 Deadlifts (255/175)

CJ
125
145 Clean only (PR)

Subbed GHD sit-ups for dips due to shoulder and elbow.
Don’t remember time on this one….

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9/19

Press
2-2-2-2-2

3 Rounds
10 DB Clean and Jerk (50/35)
20 Games Standard Box jumps (24/20)
Run 400m

Press
85-95-95-100-100

Metcon: 13:32rx

9/18

EMOTM 10 Minutes
2 Power Snatch
3 HSPU

3 Rounds
21 KB Swings (70/53)
15 Pullups
Rest 1 Minute

EMOTM:
85# Power Snatch
3 HSPU first 3 rounds then dropped to 1 per

Metcon:
10:11rx

Back Squat (make up after metcon since I missed the Monday wod)
2-2-2-2

175-175-195-205(f)

9/16

Bench Press
3-3-3-3

AMRAP 10 Minutes
4 Power Clean (165/110)
8 Burpees
12 Pistols

Bench
85-105-105-105

Metcon:
4+9rx

“White”

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

“White”

5 Rounds
3 Rope Climb
10 Toes to Bar
21 Overhead Walking Lunge (45/25)
Run 400m

28:11 w/1 climb per round

“Badger”

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

“Badger”

3 Rounds
30 Squat Clean (95/65)
30 Pull-ups
Run 800m

35:??
This f’ing sucked. Coming back to a hero wod after 3 days off and nearly eating my weight in sugar was a tuurrrible idea.

1st round RX
2nd & 3rd w/ 20 squat cleans and 20 pullups per round

9/7

EMOTM 10 Minutes
2 Power Cleans (115)
4 Handstand Push-ups

21-15-9
Overhead Squats (75)
Burpees

EMOTM
2 rounds at 4 HSPU and then shit just fell apart. No idea what happened as I can usually get through 8-10 minutes of 4 reps. Weird.

Metcon:
9:02 w/75# OHS instead of 65# Hang Squat Snatch