Strength: Power snatch 4×3@65%


WOD: 5 minutes to row as many calories as possible then in 5 minutes establish a 1 rep max ground to overhead. 

Score = calories + weight lifted

Score: 165 

I rowed 60 calories & lifted 105#. Attempted 115# but couldn’t get it overhead.




Max Clean & Jerk

Score: 115# (15# PR!!)

Max Snatch

Score: 75# (10# less than my last PR of 85#)

This time my breathing was an issue just lifting, not even doing a cardio-heavy workout. Boo! Hiss! Down with exercise-induced asthma!!! I went to see my doctor this morning & he prescribed an inhaler & some new meds to deal with the allergies. Hopefully this isn’t something that will continue to be a problem but at least I have some tools to help manage it for now.




Max Back Squat

Score: *195#

I put the asterisk because I got 185 & then tried for 205. I wasn’t able to get up but Coach Jon put 195# down for me because I was close & surely could have gotten it. Mostly this just means that I will use 195# as my base for percentages for the 4 week strength cycle we are beginning next week. My last PR was 190# so I’m fine with this. I’m excited to see how much I can improve over the cycle.


10 minute amrap

  • 5 burpees
  • 10 lateral bar hops
  • 15 push press

choose a weight that challenges you, but at the same time you can go unbroken. if you drop the bar that add 5 more burpees to the next round

Score: 4+6 RX

I used 55# but somewhere in the 3rd or 4th round I was completely unable to breathe. Stupid exercise-induced asthma. I’ve been struggling with allergies this season and it has now manifested itself as asthma, something I’ve never had before. Trying to decide if I need to see a doctor for an inhaler. Geez, turning 40 in another month and I’m falling apart like a cheap suit.