WOD: Clean & Push

Today's was the Clean & Push: 5 rounds for time of,

• 15 Medicine Ball Cleans
• 15 Push-ups

13:00 even. I stalled at the push-ups and by the end I was doing them one at a time. But I managed all 75 of 'em.

Today was one of those days where I felt my progress was really slow. I really lose it after about 30 push-ups or so. I still can't do more than 20 consecutive push-ups. But I have to remind myself that, for me, 75 push-ups within a 13 minute span is an improvement.

WOD: 3 Dimes

The 3 Dimes WOD consisted of 5 Rounds for time of:

• 10 Box Jumps 30″/24″
• 10 Sumo Deadlift High Pull 75/55
• 10 Wall Ball Shots

Time was 10:28.

WOD: Pushing power

Today was a pushing power WOD: 4 Rounds for time of,

• 25 Overhead Squats (ABS pipe)
• 10 Burpees
• 10 Push Press

Time: 19:46

Notes:

• Much harder than it looks
• I was a soaking wet mess by the end of it
• Could have probably taken less time in between stations
• Happy to be sub-20
  

WOD: Pulling power

It was pulling power day, starting off with,

• 3:30 TT on rower

Followed by rest, and then three rounds, 21-15 and 9 reps of:

• Bodyweight Deadlifts
• Pull-ups

For the row I managed a distance of 1002 meters, which was a PR. As for the rest of the WOD, don't ask -- just horrible. I was battling light-headedness and nausea, so it took forever.

WOD: 2 Minute Defence!

This is the 2 Minute Defence: 5 Rounds of:

• 1 Power Clean
• 3 Hang Squat Cleans
• 2 Push Jerks
• Run 200'

Rest 2 minutes. Repeat.

Time = 9:45 lifting 65lbs.

Home WOD: Jump tucks and burpees

Home WOD today:

• 5 min Jump Tucks
• 5 min Burpees
• 3 min Jump Tucks
• 3 min Burpees
• 1 min Jump Tucks
• 1 min Burpees

WOD: Clean & Press Progression

Today's WOD was a clean and press progression consisting of 7 rounds:

• 1 Clean
• 1 Push Press
• 1 Push Jerk

I managed 105 lbs for my last two lifts, which was a PR. Most of the emphasis today was spent on technique, particularly engaging my active shoulders at the jerk phase of the lift. This was huge insight, and the lifts became appreciably more manageable as I worked to thrust my shoulders way up as I entered the squatting/jerk position.