Rest day

Full rest and cheat day before the hill run tomorrow!!!!

Power snatches, dumbell thrusters n burpees/ Front squats n HSPU

For the time 21-15-9 reps of:

• Power snatch 95lb
• Dumbell thrusters 30lb DBs
• Burpees

Rest 5 minutes, then no time complete 7 rounds of:

• 3 Front squat 145lb
• 3 Handstand push ups

I did the first WOD in 09:15, Snatches felt good for the first time in a long time. Still taking too much rest between stations!!! Second WOD was just for some practice :-)

D.T

5 rounds for the time of:

• 12 Deadlifts
• 9 Hang power cleans
• 6 Push jerk

This WOD is set at 155lb, I chose to do it at 135lb. I did the first round at 155lb but then scaled down to 135lb, 10:02.

Pushing Annie at the bar

For the time 50-40-30-20-10 reps of:

• Double unders
• Knees to elbows
• Push ups

After what seemed like an eternity on the drink and eating crap this seemed like a great WOD to get back into things. My double unders were attrocious and are steadily going downhill but Im putting it down to the past few days!!! 17:03.

Fun in the snow

5 Rounds for the time:

• 5 Muscle ups
• 10 Goblet squats 24kg kettlebell
• 15 Kettlebell swings 24kg
• 400m run (in the snow)

This was hard going ecspecially after a night out, I managed 15:42. The snow made it difficult to run and on a clear day Im confident I could knock a few minutes of the time. Great WOD!!!!

Thanks to my Dad for braving the cold and being the photographer!!! :-)

Deadlifts with lateral (over the bar) burpees

5 Rounds for the time:

• 5 Deadlifts 120kg/265lb
• 20 Lateral (over the bar) burpees

This WOD was the final WOD of last years European regionals, its a right lung burner and the type of WOD were your blowing from the off!! I did this WOD in a semi decent lifting gym introduced to me by my mate Andy Cornforth, the facility isnt great but serves a purpose for some lifting without members of the public complaining about the noise. I managed 07:07 rx'd.

Post WOD: HSPU and Pull up practice. More squash this afternoon!!!!!

Heavy squats

Today I played a few games of squash with my mate Jonny Gibbons and got hammered. Part of the ethos is to regularly learn and play new sports so this is something I'll try my hand at.

• Max Front squat: 245lb
• Max Back squat: 275lb
• OH squat, 75lb,95lb,115lb...Didnt risk any heavier.

First WOD back at home

5 Rounds for the time of:

• 40 Air squats
• 30 Ab mat sit ups
• 20 Push ups
• 5 Handstand push ups

This was my first WOD after taking a week off, I did this in the spare room of my house and it took me 16:58, HSPUs were terrible.Im hoping to get back in a gym of some sort tomorrow.

Rest/travel day

Fairwell to Iraq.

A thrashing from Wardy in replace of a rest day

For the time:

• 6 Squat cleans 155lb
• 50 Double unders
• 15 Handstand push ups
• 11 Squat cleans 155lb
• 40 Double unders
• 10 Handstand push ups
• 15 Squat cleans 155lb
• 30 Double unders
• 5 Handstand push ups

My final WOD in Iraq was compliments of my mate Andy Ward. Today was meant to be a rest day but as Im travelling tomorrow I'll use that as a rest. Andy put this chipper together intentionally to hit his weakness of handstand push ups, which is great programming, always hit your weakness's more often than your strengths. Personally I found the heavy cleans extremly challenging and would never programme so many in a WOD for myself, so it was a good challenge for the both of us, I finished the WOD with a time of 10:23 rxd.
Cheers Andy.

Whitten

This HERO WOD is dedicated to U.S Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010 in Zabul, Afghanistan.

Five rounds for the time:

• 22 Kettlebell swings 32kg
• 22 Box jumps (24 inch)
• 400m run
• 22 Burpees
• 22 wall ball shots, 20lb ball

This WOD was a killer, I only had a 24kg kettlebell available and the run was on a shingel/ wet slippy mud terrain which wasnt an ideal surface but you work with what you got. I did the WOD with my mate Ben Walker and I got a time of 29:55, Ben finished at 34:25, he can move quick for a big lad ;-)


The whole or part of the ear must be seen as the head goes through the window on the American KB swing, with the Russian Kettlebell swing the kettlebell just comes upto shoulder height. Use American Kettlebell swings as the default unless its stated otherwise.



Party with the girls

Ive just arrived in Baghdad for a few days and will be getting WODs from my mates here, Ben Walker introduced me to a few ladies today to help me gain confidence on the overhead lifting.

The WOD is done with 95lbs

• GRACE: 30 x clean and jerks
• ANGIE: 20 Pull ups, 20 push ups, 20 sit ups, 20 squats
• NANCY: 400m run, 21 overhead squats
• HELEN: 400m run, 21 KB swings 24kg
• FRAN: 21 Thrusters, 21 pull ups
• DIANNE: 21 Deadlifts, 21 handstand push ups
• ELIZABETH: 21 Squat cleans, 21 ring dips
• ISABELLE: 30 Snatches

I was really cautious on the snatches and overhead squats as that was my first time back on them, I still had dramas with my shoulder but its improvement. I was just happy to complete the WOD as prescribed. I got 29:56, and Ben smashed me with 27:15. Im fairly confident that in time I'll hit sub 25 min :-)

J.T

This is a HERO WOD in honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.

21-15-9 reps for the time of:

• Handstand Push ups
• Ring dips
• Push ups

This was the first time Ive done this WOD as prescribed and finished with a time of 11:36, its all progress!!! I hit a Double unders PR in the warm up doing 154 unbroken.

                              

Head all the way to the ground and back upto full extension on the HSPU

Additional WOD

21-15-9 reps for the time of:

• Push ups
• Air squats
• Sit ups

Post results to comments :-)

Rest day

Lots of stretching for me today!!!!

Deadlift AMRAP followed by a Kettlebell complex

PART 1

• 90 second Deadlift AMRAP with 60kg,80kg or 100kg. Times the amount of reps by the weight chosen, e.g if you chose 60kg and carried out 10 reps in 90 seconds your score would be 600.

PART 2

After a 5 minute rest do 4 rounds for the time of:

• 10 Kettlebell squats (hold kettlebell on each shoulder)
• 10 Kettlebell press's
• 10 Kettlebell lunges (kettlebell held at the side of the body)
• 10 Kettlebell thrusters
• 25m Farmers walk

Use 20kg kettlebells or 45lb/20kg dumbells

For PART 1 I chose to use 80kg and managed 57 reps giving me a score of 4560.

PART 2 was harder than I thought it was going to be, I finished with a time of 12:23, the thrusters were disgusting and my legs were like jelly ecspecially after yesterdays WOD, looking forward to a rest day tomorrow.

Lee on the Kettlebell

Barbell squat complex, KB swings and Double unders

5 Rounds for the time:

• 15 Front squats 95lb
• 15 Back squats 95lb
• 15 Kettlebell swings 24kg
• 15 Double unders

perform 2 burpees each time a set is broken, for e.g if you do 5 front squats and then drop the bar to rest or if you trip on the double unders :-)

This WOD absoloutely fried my back, going from the back squats to the KB swings was pretty painful. All my squats were unbroken as were the KB swings; however my double unders in the first 2 rounds were shocking. I think it was a mixture of wearing converse all stars and also the pressure of the burpees. I finished it with a time of 18:30, with quite a few penalty burpees!!!!

Additional WOD

5 rounds for the time:

• Hold a squat for 20 seconds, then do 20 squats and 20 sit ups.

The flying frog

5 rounds for the time:

• 20 Jump air squats
• 15 Knees to elbow
• 10 Burpees
• 10 Ring dips
• 200m run

13:58, A right lung burner!!!!

Rest day

Overhead walks with some bits added for fun

5 Rounds for the time of:

• 30 Double unders
• 10 Full cleans 135lb
• 5 Shoulder to overhead 135lb
• 20m overhead walk 135lb

I finished with a time of 16:24, it took me the first round to get warmed up as its getting pretty cold in the mornings here, but I suppose Ive got to get used to it, back to good old Blighty soon. :-)



Changers on the 135lb full clean.



Changers on the 135lb Overhead carry.

 Additional WOD

• 50 Lunge steps (knee to the ground)
• 10 Air squats
• 40 Lunge steps
• 20 Air squats
• 30 Lunge steps
• 30 Air squats
• 20 Lunge steps
• 40 Air squats
• 10 Lunge steps
• 50 Air squats

Post results to comments :-)

Turkish Get-ups

In your own time perform 100 Turkish Get-ups (50 each arm)

This WOD is NOT for time, control each get-up and focus on core stability and active shoulders. Serious injury can occur if the movement is rushed.....Im proof of that.

1. Lie flat on your back with the kettlebell roughly in line wth the chest.
2. If your using your right arm like in the picture then raise that knee, then drive the Kettlebell straight up.
3. Roll your body to the left, sit up and support your bodyweight with your left arm. The right arm keeps the kettlebell slightly forward of overhead, active shoulders at all times.
4. Bring your left leg round under the body and take a knee, the Kettlebell remains in the same position, active shoulders!!
5. Stand up straight, hips fully open and an active shoulder on the kettlebell, keep the weight driven up. (Now to come back down)
6. Take a knee on your left knee and then lower your backside to the ground, kettlebell remains slightly overhead with an active shoulder driving it up.
7. Bring both legs out straight and keep the core tight. Kettlebell remains overhead with an active shoulder.
8. With a tight core lower yourself back flat against the gound, the core controls this movement. The kettlebell can then be lowered under control back in line with the chest.

One full Turkish Get-up includes both the up and down part of the movement, I worked in sets of 10 on each arm and used a 16KG Kettlebell. Once again, please don't rush this exercise and focus on active shoulders and a tight core!!

KELLY

5 rounds for the time:

• 400m run
• 30 Box jumps (24 inch)
• 30 Wall ball shots

To do this WOD as required your meant to use a 20lb medicine ball for males or a 14lb medicine ball for females, the target is set at 9 feet. I only had a 14lb medicine ball available so I increased the target to 12 feet. Still not ideal but atleast I got to work on my explosive power, wall balls have always been a weakness for me ecspecially as Im a short arse!!! I finished the WOD in 20:31, with more effort on the 400m runs I'll be able to hit sub 20!!

Additional WOD

For the time:

• 100 Push ups
• 100 sit ups

Post results to comments :-)

Rest day

Rest, stretch and eat clean.

Today I'll be practicing gymnastic exercises on the rings, the images below are the progressions for both the MUSCLE UP and the HANDSTAND PUSH UP on the rings.



Double unders, Heavy Deadlift and HSPU

7 rounds for the time of:

• 20 Double unders
• 7 Deadlift at 65% of your 1 Rep Max
• 5 HSPUs

I used 275lb for the Deadlift and finished the WOD in 08:20. I kept all my Deadlifts unbroken except the last set. All Handstand push ups (HSPUs) were unbroken which Im really happy with considering I couldnt do one before I dislocated my shoulder, Im putting the improvements down to the strict physio routine I followed in the weeks after my injury. After the WOD I played around with some more ring HSPUs and theyre coming on ok.

Doogie on the Ring HSPU

Additional WOD

For the time:

50-40-30-20-10 rep of:

• Tuck jumps
• Sit ups

Post results to comments :-)



The CHIEF

5 x 3 minute AMRAP (As many rounds as possible) of:

• 3 Power cleans 135lb
• 6 Push ups
• 9 Air squats

Rest 1 minute between each 3 minute interval.

I ended up with 30 rounds and 7 reps, I was disappointed  not to reach 31 and with more speed in the opening rounds I think it would be possible. Great WOD!!! It was great to see Changers back in the gym this morning after his 3 weeks leave!!!!

Changers, Doogie and myself on the Power Cleans.

 

Additional WOD

Apologies for not posting the additional WOD over the past few days,Ive been quite busy. Anyway this one is for Miss. Loco, Gemma Ryan :-)

AMRAP, As many rounds as possible in 12 minutes of:

• 3 Burpees
• 6 Push ups
• 12 Air squats

Post results to comments :-)

Muscle up chipper

For the time:

• 10 Muscle ups (palms facing out at the bottom)
• 20 KB swings 24kg
• 20 Ab mat sit ups
• 8 Muscle ups
• 20 KB swings 24kg
• 20 Ab mat sit ups
• 6 Muscle ups
• 20 KB swings 24kg
• 20 Ab mat sit ups
• 4 Muscle ups
• 20 KB swings 24kg
• 20 Ab mat sit ups
• 2 Muscle ups
• 20 KB swings 24kg
• 20 Ab mat sit ups

I finished this in a time of 12:05, I need to improve the speed of my KB swings; however I kept every set unbroken. Muscle ups were fine, missed one and kept my set of 10 unbroken. No dramas with the sit ups apart from using that exercise as a rest when I really should have just ploughed through them.

REST DAY

Full rest day for me today, my legs are fried after the last 3 days!!!

Heavy front and Back squats and a cheeky little METCON

5-5-3-3-1-max

• Front squat
• Back squat

Rest 5 minutes, then 3 rounds for the time of:

• 50 Double unders
• 40 Box jumps (24 inch)
• 30 GHD sit ups
• 20 Push ups
• 10 Strict pull ups

Front squat- 5 (185lb), 5 (205lb), 3 (225lb), 3 (235lb), 1 (245lb), failed (255lb)
Back Squat- 5 (185lb), 5 (225lb), 3 (245lb), 3 (255lb), failed (275lb)

My legs were feeling really heavy after yesterdays run so I decided to test out some heavy squats with fatigued legs. I managed 10lb under my Front squat PR and failed my Back squat PR, but to be fair by the time I was attempting 275lb back squat my legs were fried. To finish off I completed a little 3 round METCON in 12:10, my box jumps were not easy after the heavy squats!!!

Oh and I got my first RING HSPU today :-)

5km Thanks giving race

5km run for the time:

The American Army on Camp Speicher chose to celebrate Thanks giving day by having a 5k road race. I thought this would be an awesome challenge and would improve my 5k time by having some healthy competition. 203 people entered the race, mostly American soldiers but some civilians. After a tense sprint finish I came in 2nd place, one second behind the winner. My time was 18:17 which is 12 seconds faster than my previous PR, got to be happy with that. :-)

Additional WOD

5km (3 mile 200m) run for the time. This can be done on the treadmill but preferably out on the streets.

Post time to comments.

Me and Doogie after the race

Deadlifts n Burpees. VBC competition WOD

For the time, 21-15-9 reps of:

• Deadlift 135lbs
• Burpees (chest to deck)

There was a crossfit competition recently held at Victory Base Camp in Baghdad, this was the first of two events, the other being a 3.5 mile run. My friend Andy Ward who is a great crossfitter won this event with a time of 03:04, which is some going!!! I wanted to try out this WOD to see how I compare and to check on my progress also since there was no overhead movement I felt I could really go for it without being concerned of my shoulder. I finished with a time of 02:33, the burpees were a killer ecspecially the set of 15 but Im really pleased with that time. Tomorrow will be a 5km (3 mile,200m) run for Thanks giving day so Im looking forward to attacking that.

Additional WOD

For the time, 21-15-9 reps of:

• Air squats
• Burpees

Post results to comments :-)

REST DAY

Rest, stretch and eat clean.

I intend on having a full rest day today, tomorrow will be a light WOD before I take part in a thanks giving 5k race on Thursday.

Dan putting in the effort during Saturdays WOD, the sweat says it all!!!!!

Shoulder to overhead n Toes to bar

For the time: 30-25-20-15-10 reps of:

• Shoulder to overhead 115lbs
• Toes to bar

I felt strong on all the shoulder to overhead, but during my set of 20 toes to bar I felt a twinge/ movement in my shoulder. Im still not ready to hang off the bar and really go for it and that was a warning. Im not getting back on the bar for another 4 weeks, I need to stay disciplined so I can heal correctly. Apart from that I thought it was an awesome WOD, I finished in 17:30; however I stopped going for time after the twinge.

Additional WOD

For the time:

100 Burpees :-)

Post results to comments

Heavy cleans and HSPU's

For the time:

• 9 Cleans (full squat) @ 155lb
• 20 Double unders
• 9 HSPU (Handstand push ups)
• 200m run
• 7 Cleans
• 20 Double unders
• 7 HSPU
• 200m run
• 5 Cleans
• 20 Double unders
• 5 HSPU
• 200m run
• 3 Cleans
• 20 Double undes
• 3 HSPU
• 200m run

I intentionally designed this chipper (Chipper is a WOD where youve just got to chip away) to hit my weakness's. Cleans and HSPUs were broken except the last set of 3; however I was happy to complete it as required. 11:58

Andy on the HSPU's, hes using ab mats as a target, this way he'll still get range of motion. Then he puts in the effort on the run!! Good WOD mate

Additional WOD

For the time:

50, 40, 30, 20, 10 reps of:

• Air squats
• Sit ups

Post results to comments.

Walking lunges, Burpees, Ring dips and C2B pull ups

5 rounds for the tme:

• 20m walking lunges with a 45lb plate overhead
• 20 Burpees
• 15 Ring dips
• 10 Chest to bar pull ups

A pretty disgusting WOD, I pushed myself as much as posible but I was overly cautious on the pull ups and dips. I still cant relax and really go for it yet, but its progress!!!

Doogie mid way through the much needed kip in order to get his chest up to the bar!!

Additional WOD

5 Rounds for time:

• 20 Lunges (no need to walk if you dont have room)
• 15 Burpees
• 10 Air squat jumps (drive hard up to full hip extension and allow your feet to leave the floor 1-2 inches)

post results to comments :-)

REST DAY

Rest, stretch, research techniques and eat clean.

The picture was taken before yesterdays WOD, its quite humbling working out in this enviroment and one that Im sure to miss.


Camp Speicher, Tikrit, North Iraq.




Run, Box jumps, Push ups and Kettlebell swings

For the time:

• 800m run
• 50 Box jumps (24 inch)
• 400m run
• 50 Push ups
• 200m run
• 50 Kettlebell swings (24kg)

I completed this WOD in 09:28, I felt good on all the runs and managed to keep my box jumps unbroken. Alot of improvements are needed on my KB swings, I managed 40 unbroken but then had to drop the KB for 2 seconds before finishing the final 10. Still it was a good test for my shoulder and a good WOD to finish the cycle, Im looking forward to a complete rest day tomorrow!!

Gaz, Doogie and Andy throwing the kettlebells around!!!

 Additional WOD

For the time:

• 5 Push ups (on knees if you have to)
• 25 Sit ups (knees upto chest, shoulder blades flat on the ground)
• 10 Push ups
• 20 Sit ups
• 15 Push ups
• 15 Sit ups
• 20 Push ups
• 10 Sit ups
• 25 Push ups
• 5 Sit ups

Maintain the intensity as much as possible, post results to comments.

RLT Challenge WOD, all in the name of fun.

For the time:

• 12 Tyre flips with a jump on the tyre after each flip
• 50m Farmers walk with 2 water jerry cans (full)
• 21 Push press 95lb
• 12 Tyre flips with a jump on the tyre after each flip
• 50m Farmers walk with 2 water jerry cans
• 15 Push press
• 12 Tyre flips with a jump on the tyre after each flip
• 50m Farmers walk with 2 water jerry cans
• 9 Push press

Rest 5 minutes and then establish your best effort Deadlift

This WOD was set by my good friend Gareth Buxton (24:7 motion) and I thought today was the perfect day to do it as we had a guest at the gym. Ben Walker was visiting from Baghdad and after putting him through Rowing Cindy last night it was only right to put on a good WOD this morning. I completed the WOD with a time 05:18; however a few of my Push press's were starting to become Push jerks toward the end of the set!!! Ben completed in 05:27 with good form throughout. For the Deadlift I equalled my PR of 425lb and failed at 435lb attempt. Ben put up 365lb, with correct form and technique he'll easy top 400lb. Great to see you Ben!!

Additional WOD

Its time to head out to the streets again, this time do best effort sprints for 40 seconds on 20 seconds off, 8 times. Hold your fastest pace possible on each of the sprints and rest the full 20 seconds off. On completion perform 100 Air squats for the time. :-) Post results to comments.

Me and Ben having fun with the tyres



Rowing Cindy

Todays workout is an AMRAP (As many rounds as possible) of the following exercises:

• 5 Ring rows
• 10 Push ups
• 15 Air squats

I finished the WOD completing 28 rounds and 20 reps. I'd like to welcome Andy Simpson to the group, he came to the gym this morning for his first time doing the WOD, as you can see from the picture below he fully enjoyed it, Good effort Andy!!! :-)

Andy after completing Rowing Cindy



Additional WOD

AMRAP (As many rounds as possible) in 15 minutes of the following exercises:

• 10 Push ups (on your knees if you have to)
• 15 Air squats( Hip crease below knee crease)

Remember to maintain the intensity as much as possible.

Post results to comments :-)

REST DAY

Rest, Stretch and eat clean. Take some time to research any exercises that your not to sure of, alot of them will be on youtube. I will try and upload some video examples during this next cycle.

This afternoon I couldnt resist going out for a 5k run, even though I know a rest day is just as important as a training day. I felt strong on the run and finished at 18:29, thats a PR for me with my previous best being 18:52. Im really happy with that but I hope I dont regret halfway through tomorrows WOD.

FILTHY FIFTY

Today we dedicate this WOD to all the brave men and women who have made the ultimate sacrifice whilst serving our country, WE WILL REMEMBER THEM.

For the time:

• 50 Box jumps (24 inch)
• 50 Jumping pull ups
• 50 Kettlebell swings (16kg)
• 50 walking lunges
• 50 knees to elbow
• 50 Push press
• 50 Back extensions
• 50 Wall ball shots (14lb ball, 12 ft target)
• 50 Burpees
• 50 Double unders

This was my first time doing Filthy Fifty and I finished with a time of 18:27, it was great to see the guys putting in the extra effort in memory of the fallen!!!

Additional WOD

For the time:

• 25 Air squats ( hip crease below knee crease)
• 25 sit ups
• 25 push ups (on your knees if you have to)
• 25 tuck jumps ( knees as high as you can)
• 25 walking lunges
• 50 Burpees :-)

As always maintain the intensity as much as you can

The aftermath of FILTHY FIFTY



Another Poseidon WOD

4 Rounds for the time of:

• 5 Push press @ 75% of your body weight
• 25 Box jumps (24 inch box)
• 400m run

I decided to go a little heavier than I originally prescribed on the Push press, this was so I could test my shoulder out at a heavier weight and also because Ive been neglecting my overhead lifting. I felt fine on all the push press's and resisted the temptation to jerk the movement. I finished the WOD with a time of 11:18 @ 135lb push press's. The gym is becoming a lonely place in the mornings now with most people opting for the afternoon sessions. I think the cold is scaring Gaz away ;-) lol.

Additional WOD 

Brave the cold put on your warmest PT gear, head out in to the street. Start off with a 5 minute jog to warm up, then sprint all out effort for 20 secs on 10 secs off, do this 8 times. It should take 4 minutes in total, make sure you give everything youve got in each sprint and then rest for the full 10 seconds, dont see yourself off. Be sure to stretch before and after the WOD.

Doogie on todays WOD.

Jesse, Gaz and Dan on the ring push ups

Pull ups, knees to elbow, ring push ups

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps of:
Pull ups, knees to elbow, ring push ups

This WOD came from my mate who runs Poseidon crossfit, thanks Mike :-)

Today was my first time on the pull up bar in 10 weeks, I was really cautious of my shoulder and was resisting going to full extension therefore my pull ups were not great. I finished the WOD with a time of 16:57

Additional WOD 

2,4,6,8,10,8,6,4,2 reps for the time of:
Air squat (Hip crease below knee crease), Push ups (on your knees if you have to), Sit ups (shoulder blades to the deck and sit all the way up until your chest hits your knees).
Try your hardest to maintain the intensity throughout by moving quickly from exercise to exercise.

Rest day

Rest, stretch and research techniques

Today is rememberance day so take a minutes silence at 11am, there will be a special rememberance WOD on Sunday in memory of the fallen.

A WOD from my last trip to Crossfit San Diego

Establish your 1 rep max Clean in 12 minutes, rest 3 minutes then complete;

• 10 cleans @ 60% of your 1 rep max
• 200m run
• 50 chest to deck push ups
• 8 cleans
• 200m run
• 40 chest to deck push ups
• 6 cleans
• 200m run
• 30 chest to deck push ups
• 4 cleans
• 200m run
• 20 chest to deck push ups
• 2 cleans
• 200m run
• 10 chest to deck push ups

Max squat clean 185lb, power clean 215lb, WOD = 13:02 @135lb squat clean
First time doing heavy cleans since dislocating my shoulder, I was 10lb off my PR so Im happy with that. I missed 2 cleans in the WOD due to rushing the movement, improvements required in the runs.

Thrusters n Burpees

10 Thrusters 95lb
20 Lateral Burpees (over the barbell)
9 Thrusters
18 Lateral Burpees
8 Thrusters
16 Lateral Burpees
and so on until 1 Thruster
                       2 Lateral Burpees

13:47 rx'd

A good test for my shoulder, still no where near 100%