DOUBLE WOD

Tabata Squat

Lowest Score = 20

Then

3 Rds
100m Sled Sprint (2 Plates)
10 Burpee
20 WallBall 9 Kg
50 DU

Time : 13:40

DOUBLE WOD

5 Rds
7 Pull Up
10 Ring Dips
20 DU
Prowlers 100m (2 Plates)

Time : 18:01

Then

3 Rds
20 Steps OH Walking Lunge 45#
50 Squats

Time : 5:21 

SLED & PROWLER ROUND THE BLOCK

Wet Weather + sled & prowler = death

Sled Sprint 230m (2 plates) = 1:48
Prowler 230m (1 Plate) = 2:07

CHIRO..... BACK REHAB + WOD

AM.
Chiro

PM

Back Rehab

Then

10mins AMRAP
2 MU
8 Battle Chains
8 Burpees

Score = 7 Rds + 8 Chains

URTI

URTI.....

CINDY ON CRACK

20mins AMRAP

50m Sled Sprint (2 PLates) 

1 Rd Cindy

Score = 10 Rds

PROWLERS + MU

10mins AMRAP

5 MU
100m Prowlers (2 Plates)

Score = 4 Rds

PROWLERS + SPRINT

Prowler 50m + 230 Sprint
Rest 1 Min, repeat 5 times

(2 Plates, Wet surface)

1:04
1:10
1:22
1:24
1:25

Then

3 Rds
10 Burpees
10 KTE

Time : 2:39

DOCTORS PHILOSOPHY VS COACH K PHILOSOPHY

Back Rehab

then


10 Mins AMRAP
10 Ring Dip
10 Pull Up
50m Prowler (1 Plate)

Score = 6 Rds + 1 Ring Dip

When you get injured....
Doctor's Philosophy : You must rest and not do anything.
Coach K's Philosophy : You must train even harder  

SLIP DISC

Snatch

135# / 146# / 155# / 160# Slippppp Diissscccc.....

"PAU-Q"

"PAU-Q"

25Mins
400m
AMRAP
OHS 70#
DU

Partnered with Bong + Wayne P
Score = 675 (Total) , 422 (Me)

Then

Shoulder + Back Rehab

SNATCH + WOD

Snatch

120# x 2 x 2
140# x 2 x 6

Then

1 - 10 Pull Up
10 - 1 KBS 2 Pood

Time : 6:33

REST DAY WOD

50m Prowler (3 Plates) + 230m Sprint
1min rest between set
5 Rds

0:58
1:08
1:18
1:11
1:15

Then

3 Rds
3 MU
5 HP Clean 140#
7 Burpees

Time : 2:48

POWER CLEAN & JERK + WOD

Power Clean & Jerk
135# x 2 x 1
155# x 2 x 1
175# x 2 x 4

Then

3 Rds
400m
15 WallBall 10 Kg
9 Burpee

Time : 9:23

BOX SQUAT + WOD

Box Squat w/ Blue Bands

135# x 2 x 12

Then

5, 4, 3, 2, 1
MU
Thruster 160#

Time : 5:20

JERK + WOD

Split Jerk Behind Neck

205# / 225#F / 205# x 3

Then

15, 10, 5 HSPU
25, 50, 75 DU

Time : 6:39 

SAT WOD

1 Km
7 Rds
7 Thruster 120#
20 DU 1 Km

Time : 26:24

SNATCH + WOD

Snatch
135# x 1 x 2
146# x 1 x 6

Then
5 Rds
3 MU
6 Push Jerk 140#
230m

Time : 10:10