My Gnolava

I did EMOM for 8 rounds of 3 back squats at 135. No rack, yet. So I cleaned the weight every time. Meh

For time 21 snatch @65lbs 30 pushups 15 snatch 24 pushups 9 snatch 18 pushups 15:14 This was fun. The snatches were supposed to be squat snatches, but they were power snatches. The pushups were actually relatively easy.

AMRAP in 10 mins 10 hanging knee raises 10 handstand shoulder taps 6 rounds Life and such gave me a few days off. My SI ankle issues are better at the ankle but worse at the SI. I'm woking through it. This workout was programmed 4 days ago. I went at it with less enthusiasm. I will take the programmed rest day tomorrow and get back on track on Thursday. CHEERS!

For time: 21 deadlifts Run 400 meters (I did 0.5 mi on airdynel 18 deadlifts Run 400 meters 15 deadlifts Run 400 meters 185lbs 9:43 Working on my ankle and am also doing some SI stuff. I want to run!

5 2-minute rounds of: 5  burpees 250-m row Max-rep burpees Rest 3 minutes between rounds. 4 6 6 6 5 This was a good workout. I did the Burpees pretty smoothly. 

5x5 Hang Power Cleans 95 135 135 155 155 Last set was really good. I'm anxious to see what my 1RM is for cleans.

EMOM for 30 2 pullups 4 pushups 6 squats I got 14 rounds and 2 at 1, 2 , 3 reps. I did this at nearly 6pm after fasting all day. So I did 30 pullups (slight jump but very slight and deadhang from there), 60 pushups, and 90 squats. I'm really happy about the pullups. I need to try some kipping. Oh, I weigh 245.

3 RFT Airdyne .5 mi 10 shoulder to overhead @95 10:48 I started with 135, but bailed after the 6th rep in round 1. I was having to clean every rep and was going too slow. Part of the reason for this is my lack of SPACE. I need to get back to work in this gym. I warmed up with my PT for the Achilles. I really wanted to do the run prescribed. I have to be patient.

Sumo Deadlift 5x3 185-235-285-305-305 Not too bad...for my first time doing sumo deads.

5x3 OHS 95-115-115-115-115 I was gentle.

Row 2k 8:50.8 PT on Monday night. Hope to get back to running soon!

AMRAP in 15mins 21 Abmat 14 single arm kb push jerk @1pd 5rds + 11 situps and a schmear of Desitin on my crack. I did some form of press/jerk. I probably could have used 1.5pd. I was often just shoulder pressing. Also I was clean and pressing every time.

For time 21-15-9 Jumping ctb pullups Thrusters @45lb 10:47 This was awful.

AMRAP in 15 5 false grip rows 5 jumping dips/negatives 9 rounds

CFT Squat 245 Shoulder Press 125 Deadlift 365 740 I'm still having nerve issues in my left hip, but it is improving. When I went to deadlift I felt a twinge, so I stopped at 365. Mobility work is required.

10k Airdyne 22:48 I'm back home in Coraopolis. I'm back to mainsite programming. The posted WOD is row 42k. I said "no."