Fran

Fran
21-15-9
95lbs thrusters
pullups
4:20


body:hamstrings sore
sleep:9hrs

squat

back squat 3x3
245
265
275PR


body:good
sleep:8.5hrs

WOD bench 3x5

Bench 3x5
205
215 pr
225 f last rep

ten rounds for time
135lbs deadlift 15 reps
15 push ups
11:25

body:feeling good hamstrings hurt a little
sleep: 8.5hrs

heavy squats

Back Squat 2x3
245
265 PR
Back squat 1 set for max reps of 185lbs
20PR


Body:elbow hurts a little but other than that great
sleep:8.5hrs

Grace

Grace
For time 135lbs clean and jerk 30 reps

3:58


body:shoulder pain, everything else is good
sleep:9hrs

WOD

forgot to post yesterday

For Time:
5MU
95lbs BS 15 reps
10Mu
BS30 reps
15MU
BS45 reps
10MU
BS30 reps
5MU
BS15 reps
22:57

Today is a rest day

body:shoulders and arms sore
sleep:8hrs

Clean + Jerk and Sprints

Clean and Jerk 3x3
155
175
195 f last rep

Sprints
5 short (25 yards)
5 medium (55 yards)
1 long (100 yards)

Body:lower back sore
sleep 9hrs

Metcon abd back squat

5rds
275lbs deadlift 5 reps
10 burpees
2:29

back squat 2x3
245
255

1xmax rep bw back squat 155lbs
32 reps ran out of time

body:quads back sore
sleep:8hrs 45 mins

Little strength lot of rest

Power Snatch 3x5
115
125
135


body:quads and abs sore
sleep:8.5hrs

400m runs

8rds
400m run
90 sec rest
1:07
1:20
1:30
1:26
1:28
1:28
1:29
1:26
total:22:13 including 90 sec rest each time


body:back and shoulders and abs sore
sleep:8.5hrs

Back squat and WOD

Back Squat 3x5
225
235
245

3rds
25 muscle ups (progressions)
100 squats
35 ghd sit ups (on ball)
20:53

Body:foot sore from sprints
sleep:8.5hrs

sprints

yesterday did sprints forgot to post

5 short 5 medium 1 long



body:feeling good
sleep: 10hrs