WOD

AMRAP in 3m of:
6 Hang Power Snatches @ 95/65#
9 Pushups
12 Jumping Squats

*rest 90s between rounds

Round 1: 1 plus 24 / Round 2: 2 rounds / Round 3: 2 rounds plus 2 /Round 4: 2 rounds plus 1

45# snatches / pushups on 30 inch box

WOD

15-12-9-6-3 reps for time of:
Clean & Jerks @ 135/95#
Handstand Pushups
55# C&J
HSPU on 20 inch box
15:17

WOD

7 rounds for time of:
10 Burpees
10 Front Squats @ 135/95#
Run 200m
55# front squats / only did 6 rounds / finished in 22:24

WOD

A) Split Jerk
5-3-2-2-1-1-1-1
25 min to a 1RM

45-55-65-70-75-80-85-90 (UGLY AT 90! Had to press it up. Need to focus on quickly getting low under the bar.)

B) Weighted Pullups 5×2
12 min to a 2RM

I did negatives. On my way to unassisted pullups again, hopefully.

WOD

AMRAP in 15m of:
3 Ring Dips
5 Power Cleans @ 135/95#
7 Pullups
1 blue band for ring dips / 1 blue and 1 red band for pullups / 55# power cleans
9 ROUNDS PLUS 13

WOD

Front Squats 5-5-3-3-3-1-1-1-1
30 minutes to a 1RM
I did deadlifts instead due to my knee being tweaked.
5@65-5@85-3@115-3@135-3@145-1@155-1@165-1@175

WOD

A) For time (choose one):
50 Pushups
-OR-
30 Handstand Pushups
*time cap = 4 min
**compare to 11/24/15

I did my 50 pushups in 3:59 on the 30 inch box. (Started with 24# for first round and a half, then I caved)

B) For time:
3-6-9-12 Deadlifts @ 225/155#
6-12-18-24 Calories Row

I forgot my time...was it just under 8 minutes or just over 10? I think just over 10?

WOD

A) Bench Press 3×8
12 min to a heavy set of 8 reps

55-60-65(F) - last set I got 7 of the 8 at 65#

B) 4 rounds for time of:
10 Pullups
10 Plate OH Walking Lunge Steps @ 45/25#
10 Box Jump Overs @ 24/20″

Two blue and one red band for pullups / 10# plate for overhead walking lunges / 12 inch box for BJOs

7:00

WOD

A) Low Bar Back Squat 5’s
25 min to a 5RM
65-85-95-105-115

B) 10x10m Forward Sled Pull – Heavy
Not for time.
115 lbs

WOD

3 rounds of 40s work/20s rest:
40s Max GHD Situps
40s Max Power Cleans @ 115/75#
40s Max Row For Calories
40s Max Front Squats @ 115/75#
*rest 20s b/t exercises and rounds
45# on the bar and 123 reps.

WOD

A) Strict Press 4×5
15 min to a heavy set of 5
45-50-55-60

B) 3 rounds for time of:
30 Air Squats
15 Strict Presses @ 75/55#
7:29 Presses at 35#