Strength:
Bench Press:
Warm up, then:
5@65%,
5@75%,
5+@85%
(Last set is for max reps)

WOD:
Complete as many rounds as possible in 20 minutes of:
400m Run
10 Front Squats, (185/135)
20 GHD Sit-ups

3 rds plus 10 FS. Finished the fourth round.


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Strength:
Push Press: Warm up, then:
5@65%,
5@75%,
5+@85%
(Last set is for max reps)

WOD:
In 12 minutes, complete the following for max reps:
1 Mile Run
Max Rep Two Arm Kettlebell Thrusters (2x53/2x35)
*Set the clock for 12 minutes. At 3-2-1-“GO”, perform a 1 mile run. When you return to the gym, with the time remaining on the clock, complete as many KB Thrusters as you can.

235 base for PP

7:00 mile/31 thrusters Rxd

Good WOD. It was hard to dig deep early morning on those thrusters.


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"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

22:02 Rxd. Butterfly pull ups

P.R.


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"Helen"
3 Rounds for time:
400m Run
21 Kettlebell Swings (55/35)
12 Pull-ups

9:55 Rxd.

It's ridiculously 22°. P.R. for F5 Mustang. But I think the cold was definitely a factor.

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WOD:
Nancy
5 rounds:
400m Run
15 Overhead Squats (95/63)

15:26 Rxd P.R.




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4 RFT
400m-ish run
50 squats

13:47

400m may be longer. Great knee therapy.


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WOD:
Complete 5 rounds for time of:
5 Hang Power Snatch (165/115)
5 Pull-Ups
5 Chest To Bar Pull-Ups
5 Bar Muscle Ups

20:00. Rxd. Bloody hands.


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Strength:
Clean and Jerk: Work up to a 1+1 max for the day

WOD:
“Matt 16″. Complete the following for time:
3 Rounds of:
16 Deadlifts (275/205)
16 Hang Power Cleans (185/125)
16 Push Press (135/95)
800m Run
16 Deadlifts (275/205)
16 Hang Power Cleans (185/125)
16 Push Press (135/95)
800m Run
16 Deadlifts (275/205)
16 Hang Power Cleans (185/125)
16 Push Press (135/95)

I had to split this up because I ran out of time in the morning but total time was about 40 minutes actually less than 40 minutes

Played it smart because it's stupid to hurt yourself


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Strength:
Push Press – Work up to a 2 rep max for the day

WOD:
5 rounds for time of:
20 Strict Ring Dips
14 Thrusters (135/95)

225

27:07 Rx'd

There may be faster times written on the board but I doubt anybody can say they went to full lock out on the strict ring dips

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Strength:
Back Squat: Work up to a 2 rep max for the day.

WOD:
Complete as many rounds as possible in 12 minutes of:
10 Ground-to-Overhead (95/65)
10 Pull-ups
40 Double Unders (sub 120 Singles)

4 plus 3 pull ups.

I anticipated quite a few more rounds but my foot having something broken and it impaired the double unders


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Strength:
3 Muscle Cleans (Work up to a max triple for the day

WOD:
50 Wall Ball Shots (20/14)
50 Jumping Pull-ups
50 Box Jumps (24/20)
50 Kettlebell Swings (55/35)
50 Air Squats
50 Burpees

19:10 subbed butterfly pull ups for jumping.


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21-15-9

TTB
Wall balls 20lb

4:11

From here on out I'm training and conditioning not competing


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WOD:
Two rounds for time of:
40 Wall Ball Shots (20/14)
30 Kettlebell Swings (55/35)
20 Burpees

10:50 Rx'd

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Strength:
Squat Clean Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

WOD:
8 Rounds (24 minutes)
Every minute on the minute perform:
Minute 1: 10 Toes To Bar
Minute 2: 20 Kettlebell Swings (53/35)
Minute 3: 100m Sprint

2 pood KB at 15 reps

Fell apart at round 16 didn't complete all the kettle bell swings's after that


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Double Fran

75lb bar

4:26 then 12:28.


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Strength:
Back Squat: Work up to a 3 RM.
Then 3 reps @ 95% of 3RM,
3 reps @ 90% of 3RM.

WOD:
10-9-8-7-6-5-4-3-2-1
Ground-to-Overhead (95/65)
Box Jump (24/20)
2x Sit-ups

11:54 Rx'd.

I really just played with the back squat to see how things went


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Strength:
Squat Clean: 1 RM


WOD:
21-15-9
Hang Power Clean (115/85)
Front Squat
Burpee Over Bar

260 P.R.

9:18 Rx'd

I started with bar facing by mistake someone will be faster




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Strength:
Strict Press
70% x 3
80% x 3
90% x 3+
Superset with 10-15 band pull-aparts (use thin bands)

WOD:
For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (bodyweight)
Strict HSPU
One time cashout: 100 double-unders

8:15 Rx'd

205 strict press


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Snatch balance
Sn PP
OHS
Sn pulls

Outta time tonite.


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Back Squat
70% x 3
80% x 3
90% x 3+
Superset with 90 second Chinese plank

WOD:
For time:
600m Run
21 Burpees
21 Toes-To-Bar
400m Run
15 Burpees
15 Toes-To-Bar
200m Run
9 Burpees
9 Toes-To-Bar

225-275-315 x 1

11:57 Rx'd



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