The body cries stop but the spirit cries never.

Morning WOD

21-15-9 RFT
Deadlifts 155 pounds
Double under
Push Ups

400m run

10:47 

Strength A

DL 135 185 (225 225 225 225 225)
worked on form. for deadlift lift hips and butt a little higher than usual. this will keep the bar from swinging and allow the knee to push back. as the bar is being lifted think about pushing the knees back while keeping the back tight.

Evening WOD 

8 Rounds, each for reps of:
1 minute Bear complex (135/95)
1 minute rest

4

3

2

2

2

1+FSQ

2

2+FSQ
weight was heavy enough for this to be really hard.

I am the master of my fate. I am the captain of my soul.

Morning WOD

3 RFT
Row 500m
21 Hang Power Snatch, 75

15:27. Weight was perfect for a power snatch. 

Strength A

SQ 5x5 135 155 (185 185 185 195 195)

First time using 195 for last 2 sets. Will need to increase this to 3 to 4 sets. Gripped the bar at the groves and shrugged up. This seem to give the best resting platform for the bar.

Evening WOD

Three rounds for time of:
7 Muscle-ups
21 Dumbbell thruster (35s/20s)

First 3 MU was ok then it went downhill. Will need to keep practicing MU. Did thrusters with 30 lbs. They ran out of 35 lbs. 

Every finish line is a starting line in disguise.

Morning WOD

21-15-9 RFT:
Thruster 65
35lb KB swing
OHS 65
35lb KB swing
Push Ups

14:40. Finger tendons seem to be strained due to alot of cleans lately.

Strength A

Squat 5x5 135 165 (185 185 185 185 185)
Bench 3x5 skipped this due to time
DL    3x5 185 225 (245 245 2245 245 245)

1 hour is not enough for Strength A. Will probably skip Bench often. 

Evening WOD

20m AMRAP:
400m Run
21 Deadlifts (155/115)

6 rounds. Felt really tired. Especially after the strength workout before.

Here is a test to find wheter your misson on Earth is finished: If you're alive it isn't

Morning WOD

200-400-600-800-600-400-200

Run was great but it was freaking cold. Don't have time splits. But 800 time was about 3:20

Strength A

Squat 5x5 135 165 (185 185 185 185 185)

DL    5x5 185 225 (245 245 245 245 245)

Strength work felt good but legs were still tired from the morning track workout. Next time go up in weights.

Evening WOD

15m AMRAP
15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 200 meters

3 rnds + 8 sec left when I started the run. Felt really tired here especially after the strength work.

The difference between who you are and what you want to be is what you do

Morning WOD

5 RFT

15 Push jerk 65

15 Hand release push ups

15 Double Unders

11:08(push jerk weight was heavy enough for a fast WOD)

Strength A

Squat 5x5 135 155 (165 175 175 175 175)

Bench 3x5 skipped this due to time

DL    3x5 185 205 (225 225 235 235 245)

Evening WOD

15m AMRAP
40ft Walking Lunges
4 Handstand Push-ups
1 rope climb

5 without feet

2 with feet. Used feet after my grip failed.