WOD

30 minutes to complete for load:
Press 3-3-3-3  45-55-60-65
Push Press 2-2-2-2 65-70-75-80
Push Jerk 1-1-1-1 80-85-85-85

WOD

A) High Bar Back Squats 5×3
Add 5-10# from last Thursday, and use the same weight across in every set

105#

B) Hip Extensions
2 sets of 12-15 reps

Did 2 sets of 15 reps.

WOD

A) Strict Press 3×5
10 min to a heavy set of 5

45-55-60

B) 6 rounds of:
40s – Max Row For Calories
40s – 20 Double-Unders + Max Wall Balls @ 20/14#

*rest 20s between exercises
**score = total calories rowed + total wall balls

My score was 91. I did 20 double unders every round except the second (only did 17) and used the 10# medicine ball. 

WOD

Clean & Jerk Triples
7 sets of 3 reps w/ a short reset between reps
Start light and work up in even increments
25 min to a heavy set of 3
55-60-65-70-75-5-75

WOD

“Shark Complex”
5 rounds for load of:
3 Power Snatches
6 OH Squats
9 Power Cleans
12 Front Squats
15 Deadlifts

*25 min to complete all 5 rounds, rest as needed between sets
*score = weight on bar
*round ends when the bar rests on the ground (a la the “Bear Complex”)
*named after Mason’s favorite animal

I used 45#. Did two rounds at the prescribed rep scheme (subbing back squats for OHSes due to wrist issues). Then did two rounds at 2, 4, 6, 8, 10 reps and doing hang power snatches and hang power cleans instead of full ones. :)

WOD

4 rounds for time of:
10 Push Press @ 95/65# (I did 55# - doubting that I'd make it the whole WOD at 55, but making it!!)
15 Pistol Squats (alternating) (I used green band)
Run 200m
14:51
Then I did 50 26# KB swings for the 10,000 KB swing challenge. Russian-style.

WOD

A) Weighted Ring Dips 4×3
10 min to a 3RM

I did mine on my heels.

B) 5 rounds for time of:
5 Front Squats @ 185/125#
10 Pullups

70# front squats and 7 pullups (1-blue and 1-red band) per round

6:00 flat