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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Bench 5x5 at 80%

235. About the right amount for a 5x5.

No Lynne today. I'm just not feeling it. Mom and Dad left today and sometimes I wish I was closer. Its better than living in Louisiana but I still wish I could see them and everyone more often. Maybe in a few years I can get closer. We'll see.


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Strength:
Deadlift
*add 10# to 1RM to calculate new weight. If you did not complete month 1, do not increase, set weight at 90% of estimated 1RM.
65% x 5
75% x 5
85% x 5+
Superset with 3x10 Supermans

WOD:
Four rounds for time:
200m run or 250m row
20 Wall Ball Shots (20/14)
20 American Kettlebell Swings (53/35)

Based off 415!DL

12:38 WOD Rx'd

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"Fight Gone Bad!"
Three rounds of:

Wall-ball, 20 pound ball,
10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

267. Rx'd. No recent past scores to compare it to. Also I used a 24" box.


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Strength:
Strict Press
*add 5# to 1RM to calculate new weight. If you did not complete month 1, do not increase, set weight at 90% of estimated 1RM.
65% x 5
75% x 5
85% x 5+
Superset with 3x10 bent-over barbell rows

WOD:
Complete as many rounds as possible in 9 minutes of:
3 Power Cleans (185/135)
6 Handstand Push-Ups
9 Box Jumps (30/24

SP off of 210

6 rds plus 3 cleans Rx'd.



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front squat: 10 sets of 3 at 80%

back squat: 3 sets of 2 at 78%

overhead squat: 5 sets of singles….moving up in weight each set to a med to heavy single on last set.


240 FS and BS

225 OHS

Knee therapy

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4 rds

5" ea

15 butterfly ctb
15 clapping push ups
Max cal row
1 min rest

79 cal

Good butterfly chest to bar practice


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