"Tillman"

Back Squat 5x1@360# got em all
Press redeux 5x5@200# got em all (failed last time)

WOD
Tillman Hero Wod
7 rds
7 Deadlifts 315#
Gasser run (~213m run)
15 pull ups
:45 rest

total time: 19:04
Back felt fine and never got tight. i tried to focus on form as much as possible which seemed to save it. Honestly the hardest parts were the runs and getting my wind back after each round. I would really have liked to see you do this wod Kyle... oh well I can deal with it.

"HGB part2" or "i always knew i would make Kyle quit CFFB"

Hammer gone bad-
Complete 3 rounds of the following of:
Sledge Hammer Strikes Right - 1 minute 45/41/42 last time:35/33/35
Box Jumps 20" - 1 minute 37/30/30 last time:44/36/36
Sledge Hammer Strikes Left - 1 minute 35/38/38 last time:34/31/32
Dumbbell Hang Clean 45 lbs - 1 minute 10/10/11 last time:12/11/12
Rest 1 minute between rounds
me: 367 total last time:351 total

first and 10...

Bench Press 8x3 @ 65% of 1 RM (45 sec rest)
done at 240# easy

Strict Chin Ups 3 x 15
15
14+1
11+4

WOD -
5 Hang Power Cleans 185 lbs
Sprint 100 yds
Rest 40 seconds
10 Push Press 135 lbs
Sprint 60 yds
Rest 30 seconds
20 Kettle Bell Swings 2 Pood
Sprint 40 yds
Rest 20 seconds
40 Ball Slams 35 lbs
Sprint 20 yds

time - 4:14
Everything was east but the last run I thought I was gonna fall down cuz my legs were so fried. I didnt tho :) Definite lung burner, i love these types of CFFB wods.

good days usually follow bad days

Front squat 3, 3, 3, 3, 3
225x3, 245x3, 265x3, 285x3, 305x1.... just screwed up so did it again 305x3 pretty easy.

AMRAP 20 min.
max rep supine ring pulls
50 yd run

total reps: 152
Kept them strict so that Kyle couldn't complain about my total. :)

under recovery

Strength -

Deadlift 5RM

405x5 tried to keep my back flat and really tuck in. Felt totally awkward, like i was doing a straight legged deadlift. With no one there to watch me i have no idea what it looked like.

DWOD -
Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
Rest 120 seconds between sets.

1)95#
2)135
3)135
4)135
5)135 with 2 penalties

not a good day.

poor nutrition takes its toll

mucho tired, i think im not eating enough, often enough.

for the paleo challenge
max rep pull ups- 44

5x5 back squat failed at 340# on first set-
reset to 90% of that so did 5x5@305#

press 5x1 at 227#- got easier as I did them.

AMRAP 12 min
5 pull ups
10 push ups
15 double unders
I got 5 rounds in about 4 minutes then got super frustrated with the double unders and I QUIT! And I dont feel bad about it.

then I did
Christine for the Paleo challenge
9:01 a :30ish second non-PR! whoo hoo!

ha ha

found these on youtube...