WOD's week ending July 17

Mon: 11th

A.
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean

Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85

45 - 55 - 65- 95 - 95 - 95 - 95 - 95 - 105 - 105 (the last two were pretty ugly and couldn't clean it properly. Need WORK on CLEANS!!!!)

B.
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 8 reps @ 70-75% of 1-RM - Did Front squat because no rack. 

95#

C.
“Helen”Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

10:41 unbroken KBS, unassisted pull ups. 

Tues 12th : 

Ran 3 miles

Wed13th : off

Thurs 14th : 

Ran 1.25 miles

A.
Four sets of:
Bent-Over Barbell Row x 6-8 reps @ 2111 - did dumbbell rows b/c I didnt' read it right... 35#
Rest 60 seconds
L-Sit x 30-60 second hold - 30 sec hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

B.
Five rounds for time of:
10 Pull-Ups
20 Wall Ball Shots

8:13 - was going all out to get done to swim. 

Fri 15th - 

Ran a 5K in 80 degrees ......25:56

Sat: Off

Sun: 

With a continuous running clock, perform the following:
0:00 – 1000 Meter Row - 1 min remaining 
5:00 – 75 Shoulder to Overhead (115/75 lbs) - 55# 30 sec remaining
10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups - pull ups - 15 strict w/ black band - 15 kipping. - 2 Min remaining
15:00 – 75 Wall Ball Shots (20/14 lbs) - 15 Sec remaining 
20:00 – 75 Box Jump Overs (24″/20″) - 24" box - Went over by 50 sec.... .miscalculated the clock.... 
25:00 – 800 Meter Run 30 sec remaning.