WOD:

Worked up 1 RM deadlift (430#)

...then...

10 min AMRAP
- 10 Deadlifts w/225#s
- 15 Box jumps, 20 inch box

7 rounds + deadlifts

430 lbs. is a new max. Still sore from Saturday's deadlift workout, so happy to go up by 5 lbs.

5-3-1 Lift: Squats
5 x 120
3 x 150
AMRAP x 180 (25)

WOD:

'Forrest'

3 rounds for time:
- 20 'L' pull-ups
- 30 Toes-to-bar
- 40 Burpees
run 800 meters

Time: 44:22

New least favorite WOD maybe....

5-3-1:

165 X 5
185 X 5
210 X >1 (5)

Felt a little weak on squat cleans. I was wearing my new Nike Free Run+ shoes vs. my Do-wins and that might have been most of it.

WOD:

21-15-9
245 Deadlifts
Rings dips

5:58

Solid time given how much I generally suck on ring dips. I got through the first and last set of deadlifts unbroken, so that was a PR for 20(21) rep deadlifts.

5-3-1 Lift: Push Press
125 X 5
140 X 3
160 X >1 (7 )


WOD:

3 rounds for time:
- 15 Hang Power Cleans w/135 #
- 15 Burpees

Time - 5:50

Not happy with my time. I felt that I should have been faster on the hang power cleans. My poor form was slowing me down/wearing me out.

5-3-1 Lift: Back Squat
225 X 5
255 X 3
285 X >1 (9)

WOD:

21-15-9
KB snatch w/right arm, 1.5 pood
KB snatch w/left arm, 1.5 pood
Pull-ups

Time - 11:55

Form was poor with heavier weight.