BACK SQUAT +WOD

Back Squat

85% x 5 x 3 = 280#

Then

300 Squats
on the Minute
3 Pull Up
3 HSPU

Time : 8:33

CLEAN & JERK + WOD

Clean + Jerk

190# x 2 x 4

Then

12mins AMRAP
3 MU
9 KBS 1.5 Pood
18 Du

Score : 8 Rds

OHS + WOD

OHS

140# / 170# / 190# / 210# F

Then

3 Rds
460m
20 Pull Up
20 WallBall

Time : 11:48

DEADLIFT + WOD

Deadlift

280# x 5 x 2
300# x 5 x 3

Then

10, 9, 8,....1 Thruster 100#
50m in btw

Time : 6:30

PARTNER WOD

Partner with Chris + Scott

20mins AMRAP
20 Steps Walking Lunges
HSPU
DeadLift 280#

Score = 286

CLEAN + WOD

Clean + Front Squat
190# x 1 + 1 x 5

Then

5 Rds
12 DeadLift
9 Hang Power Clean 140#
6 Jerk

Time : 11:40

DEADLIFT + WOD

DeadLift

65% x 3 x 10 = 230# (on 35# plates)

Then

3 Rds
5 MU
15 BoxJump
50 DU

Time : 7:05

SHOULDER PRESS + WOD

Shoulder Press

131# x 5 x 5

Then

21, 15, 9 Burpees
45, 30, 15 WallBall
460m in btw


Time : 15:24

DOUBLE DAY

AM

21, 15, 9
DeadLift 250#
TTB

Time : 5:08


PM

7 Rds
10 KBS 1.5 Pood
10 Pull Up

Time : 6:54

Back Squat
200# x 3 x 10

BACK SQUAT + WOD

Back Squat

300#/320#/331#/340# PR

5 Rds
3 MU
5 HSPU
30 DU

Time :8:33

CLEAN & JERK + WOD

Clean & Jerk

210#/221#/230#F/241#F

CNS still not 100%, recovering from cold

The

10, 9, 8, ...1 KBS 1.5 Pood
50m in btw

Time : 4:45

SNATCH + WOD

Snatch

140# x 1
151# x 1
160# x 1
168# F

7 Rds
7 Burpee BoxJump
7 Pull Up

Time : 5:55

DOUBLE WOD

TaBaTa Squats (with intro)

Lowest Score = 19

Then

Partner WOD with Andrew

20mins AMRAP
Farmers Walk 100m 24Kg KB
5 DeadLift 230#
5 Toes To Bar

Score = 18 Rds + 1 DeadLift

FRONT SQUAT + WOD

Front Squat

210# x 3 x 2
221# x 3 x 3

Then

7 Rds
7 SDHP 100#
7 Push Press 100#

Time : 5:30

DEADLIFT

Deadlift

off 45# plates

280# x 3 x 5

SHOULDER PRESS + WOD

Shoulder Press
3 x 5

140# / 151# (PR) / 160# F

Then

4 Rds
50 steps Walking Lunges
4 MU
50 Du

Time : 10:48

BACK SQUAT + WOD

Back Squat
280# x 3 x 5


Then

21, 15, 9
Power Clean 151#
Clapping Push up

Time : 5:49 started with 160# then 10# broke and wasted 30sec changing to big collars farrkkkkkk

Then

21, 15, 9

Deadlift 100# (off 45# plates)
Jump Squats

Time : 4:59

TRAINER WOD

10, 8, 6, 4, 2 OHS 135#
50, 40, 30, 20, 10 DU

Time : 6:26

TRAINER WOD

10 Rds

10 Pull Up
10 Ring Dips
10 Sit Up
10 Squat

Time : 14:07