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5/2 bench w/ red bands 1@95 1@115
triple C+J 115 135 155 175
close grip bench 2@ 135 6x3@185
WOD
10 20" BJ
20 situps
30 95# hang snatch
10 BJ
20 situps
20 hang snatch
10 BJ
20 situps
10 hang snatch
15 burpees
12:01

I could not find your Link Deb
m/57/180

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I meant to post in my log. But here it is... what a day. [url]http://m.youtube.com/#/watch?v=RDBYSLbre_k[/url] wfs
Nice work btw

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5/3 _ I don't remember what I did
5/4
50-40-30-20-10 100# DL lateral bar hops
8:10

5/5 6 mile run in the Dunes

5/7

4 rounds 2:00 to complete each round
5 Back squat @ 135
4 TGU
5 pushup

WOD #2 EMOM
3 Burpee
6 jumping lunge
4 pushup
each round took between :17 and :19

Post 40 Burpees for time 2:26
cool down 2x14 Burpees
Burpees suck YAY Burpees
sorry Deb I must be Lame I don't find you Vid

m/57/180

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tonite

2 k.m. run somewhere around 11 minutes

then a bunch of various push ups (shoulder not happy)

21-15-9

228 lb saftey squat bar back squat
40 lb dbell sit ups

8:17

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5/7/12 Monday:

5 RFT

135# back squat, 10 reps (all unbroken)
Run 800 M

35:32

Had loud rock and roll to drown out my groans on the squats; sons band was practicing for their weekend gig. Huh?

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sorry John, its not you!
The FBI lab still has a lot of my computers..... i'm on a pad. (the lift is not worth the trouble! haha)
[url]http://tinyurl.com/cowctbe[/url]

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5/8 WOD

Push Press:
2-2-2-2-2-2-2-2
1 Minute Between Sets

135-135-140-145-145-145-150-160*
160 is a push press PR (and over body weight), nice to two-rep it. The first 135 was a little heavier than I expected so I did two sets. Had a little difficulty in not dropping down to catch the bar after the push (i.e. making it like a jerk) and also in not arching my back into "stripper back," which is part of the reason I hung out at 145 for three sets. Holding my lungs full of air helped with the stripper back.

4 x 400 M Run @ 80-85% Effort
1 minute rest between runs, goal is to stay within 5 seconds on each 400 run.

1:30, 1:29, 1:26, 1:24.
Nice to get faster each round. This will be the most running I have done in prep for this weekend's Wine County Half Marathon since running the PS Half in February. Link to this morning's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7159205566/[/url]

Claw

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I would be happy if my lifts looked like that Deb

5/8 10:00 AMRAP
5 hang snatch @ 95
5 push press
5 24" BJ
run 200m
5 rounds in 10:18 (I had to finish)
rest 5:00
10:00 AMRAP
5 power cleans @ 135
5 ring dips
5 burpees
20 DU
run 200
3 rounds 5 cleans

Post 4 mile run in the Dunes
m/57/180

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tonite 20 minute amrap

5 60lb saftey squat bar good mornings
10 (5 per side) pistols to 16"box
15 sit ups

11 1/3 rounds

am glad that we were not squating or running tonite because i have no idea how i would have faired. my legs are torched from friday, saturday and yesterday.

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"Ricky"
20 minutes AMRAP
10 pull ups
5 dead lifts 185
8 push press 135

7R+3 pull ups.

Finally, 3 R of max ring dips: 3,3,3.