3 X 5 min AMRAP

5 AMRAP 10 Burpee Box Jumps
24/20
5-Snatches 115/75
Rest 5 mins
X3

1. 3 Rounds
2. 3 Rounds +2
3. 3 Rounds +3

My workouts have been less than stellar.  Im just broken right now.  Broken Toe and this quad issue is making it hard to really put the effort in. 

Lift Stuff

A)Hang Cleans
1-1-1-1
(20 mins)

215
+
B) Back Squats
1 Rep Max

275

Grind

I dont know if its my foot or just a overall loss of conditioning but these WODs have been wicked hard.  Just dont have the strength I usually have.  Anthony blasted the first row. He finished and I still had somewhere between 8-10 calories to go.

WOD

50 Calorie Row
40 Front Squats
30 TTB
20 Push Jerks
10 C2B

Barbell - 135/95

12:25

The brain-trust coming up empty on C2 Rower

Poseidon – TIDAL WAVE

Part 1
1K Row For Time
Right Into Part 2 “The WAVE”…
8, 6, 4, 2, 4, 6, 8 Of
Clean and Jerk
Box Jump Overs
Then Finish Off With
1K Row

***Divisional Load Prescriptions

155/105 – Immortal
135/95 – Demigod
95/65 – Mortal

Box Height – 24/20 For ALL Divisions

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Overview

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***There are TWO separate SCORES within Poseidon***

>>> Score 1 is your 1K Row time on the 1st 1K Row

>>> Score 2 is your TOTAL time for ALL (1K Row + The WAVE + 1K Row)

The Tie-Break (if needed) will be your 2nd 1K Row time

Huge turnout for Craic Master - Both Den1 and Den2, TAG, Eric Klein, Steve M, Paul C and a guest appearance from Doug Perry as well as Anthony. I opted to just do RX and it was hard enough. 

Row 1 - 3:37.6
Total time 19:06
Row 2 4:05.1

Stuff

A) 1-Hang Clean + 1-Clean + 1 Jerk  (20mins of work)



135, 135, 135(2) 155, 185, 205, 215,  225 (HC) and then fail
+
B) 8 AMRAP
+3 Cals Rowed Not enough rowers so subbed Airdyne
+3 Burpees over Rower

Made it  through round of 15.  Did 13 Calories

103 Total Reps

Snatching

My foot is still bothering me but I still put the work in.

A) Hang Snatch
2-2-2-2
+
B) For Time:
10-9-8-7-6-5-4-3-2-1
Snatches 95/65
10-9-8-7-6-5-4-3-2-1
Box Jumps 30/24”

 11:17

Patriot Day Erg Duathlon

Mid Morning workout at Craic Dedham.  Its nice to not be in a rush and have the sun already out for a change.   Did my 100 body weight WODs and then decided to do the ERG duathlon I did a short while ago.  I knew pretty early on this would need to be shortened at I labored right from the start.

2k Row -8:14

300 Cal Airdyne - shortened to 200 Cal - 16:17

2k Row - Shorted to 1k row -4:25

Total 28:56

Tris club had a 5v5 tournament which was a lot of fun! Tris ended up in the goal because of an injury and actually played well.