FAA BJJ practice in morning

Row 5k

Time: 21:04.6

FAA BJJ practice in evening

FAA BJJ practice in evening

FAA BJJ practice in morning

4 rounds:
Run 400m
15 OHS 95#

Time: 14:13

FAA BJJ practice in evening

FAA BJJ practice in evening

Row 500m
5 rounds:
*(5 deadlift 95#)
*(5 hang power clean 95#)
*(5 front squat 95#)
*(5 push press 95#)
*(5 back squat 95#)
Row 400m
4 rounds:
*(5 deadlift 95#)
*(5 hang power clean 95#)
*(5 front squat 95#)
*(5 push press 95#)
*(5 back squat 95#)
Row 300m
3 rounds:
*(5 deadlift 95#)
*(5 hang power clean 95#)
*(5 front squat 95#)
*(5 push press 95#)
*(5 back squat 95#)
Row 200m
2 rounds:
*(5 deadlift 95#)
*(5 hang power clean 95#)
*(5 front squat 95#)
*(5 push press 95#)
*(5 back squat 95#)
Row 100m
1 round:
*(5 deadlift 95#)
*(5 hang power clean 95#)
*(5 front squat 95#)
*(5 push press 95#)
*(5 back squat 95#)

Time: 45:17

SMAA BJJ practice in evening

Light Run Memorial Park (2.9mi)

Time: 24:45

FAA BJJ practice in morning

"GI JANE"
100 burpee pullups

Time: 9:57

As many reps as possible in 10:00 of "shoulders to overhead" 135# immediately followed by 1 mile run

Results: 55 reps completed in 10:00
Run time: 8:13

Cool down:
5 rounds:
1:00 crossovers
:30 plank

Deadlift
3-3-3-1-1-1

245# x3
265# x3
295# x3
335# x1
350# x0
350# x0

Cool down: 50 wall ball, 50 pullups
Time: 7:12

FAA BJJ practice in evening

FAA BJJ practice in evening

Pullups
1-1-1-1-1

75# x1
95# x1
105# x0
105# x0
105# x1

Cool down: AMRAP in 12:00 of:
5 deadlifts 225#
10 clapping pushups
15 squats
Results: 8 rounds and 5 deadlifts completed in 12:00

WOD 1:
30 squat clean thrusters 135#

Time: 6:57

WOD 2:
Row 3 miles

Time: 19:49.5

Light Run Memorial Park (2.9mi)

Time: 24:44

FAA BJJ practice in evening

Power Clean
3-3-3-1-1-1

135# x3
155# x3
175# x3
185# x1
200# x1
210# x0

Cool down: 135# cleans, 135# push press, & sprints

FAA BJJ practice in evening

OHS
8-8-8

110# x8
125# x8
140# x7

Cool down: AMRAP in 8:00 of 6 FS 135#, 6 lateral burpees
Results: 6 rounds completed in 8:00