Joshua

21:00

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

• Didn't do last set of deadlifts - Back hurt
  
• Sub-ed 198 lbs for 250 lbs Deadlifts
• Last workout in Baghdad
  

WOD

7:20

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

• Sub-ed 135 lb Hanging Clean for Squat Clean
• Sub-ed Sit-Ups for GHD
• Vested Warm-up
  

Deadlifts

Deadlifts 3-3-3-3-3

• 5-5-5-5-5
• Max weight in the gym
• Did the warm-up with a vest on.
  

WOD

11:58

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

• Modified the hell out of this
• Did the warm-up in body armor
• Sub-ed a bare oly bar (20kg) for 75 lbs
• Sub-ed sit-ups for back extensions
  

Joshua

17:40

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

• Only did four round
• Sub-ed 198 lbs for 250 lbs Deadlifts
• After 5 days off I feel like absolute crap
• My diet for the past two weeks has been horrifying
• I'm in terrible shape right now
  

WOD

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

• Scaled weight back to 50kg (110 lbs)
• Un-timed, but still pushed hard
• Hard on lower left back
  

Barbara

23:20

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

• Completely screwed that up
• I mistakenly only did four rounds and not five.
  
• I forgot the three minute rests. Carried on by mistake.
• Made for a nasty workout
  

My WOD

CF Rest Day

• 20 mins on rower
• 20 min run
  

Warm Up +

• Did the warm-up and then some clean and jerks
• Getting back into the routine after getting over a cold
• Off of protein powder after i found out that it causes heart palpitations