Work Capacity

For time:
1,000m Row
21 Push Press @ 75#
15 Ring Dips
9 Toes to Bar
450m Run
21 Hang Cleans @ 75#
15 Pull Ups
9 V-Ups
21 Box Jumps @ 24"
15 Wall Ball
9 Burpees

Time: 11:22

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Report

• Body: Hamstrings are sore, lower back is tight
• Sleep: 7 hours
• Nutrition: only 1 paleo meal
• Tomorrow's Projection: Rest Day

Work Capacity / Strength / Stamina

For time:
50 DU, 50 Russian Twist (20#)
40 DU, 40 Wallball (20#)
30 DU, 30 Burpees
20 DU, 20 Pullups
10 DU, 10 Clean and Jerk (135#)
20 DU, 20 14 Thrusters @ 45#, 6 Burpee Pull Ups
30 DU, 30 KB Swing
40 DU, 40 Sit ups
50 DU, 50 Box jumps @ 24"

Time: 29:59

Then:
OHS 5x5
Worked up to 135#

3 Rounds for time of:
450m Run
10 Power Snatches @ 95#
3 TGU Right @ 44#
3 TGU Left @ 44#

Time: 14:00

Strength / Work Capacity

Shoulder Press 5x5
Weighted Pull Ups 5x3

Worked up to: 130# Shoulder Press
Worked up to: 53# Weighted Pull Up

Then:
Push Press 3x3, 3x1
Worked up to 205#

4 Rounds for time of:
15 Thrusters @ 105#
Run 450m

Time: 13:41

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Report

• Body: 10.
  
• Sleep: 8 hours
  
• Nutrition: 9.
  
• Notes: Strength numbers feel good, and Metcon felt good
  
• Tomorrow's Projection:Rest Day