WOD:

'Tabata This'

Row
1 minute rest
Pull-up
1 minute rest
Push-up
1 minute rest
Sit-ups
1 minute rest
Squats

Score is lowest of number of reps for each exercise: 46

The following were the ones that I felt needed work:
Push-ups
Pull-ups
Sit-ups

5-3-1 Lift:Deadlift
5 X 285
3 X 325
>1X 365 (7)

WOD:

Front Squat

1-1-1-1-1-1-1

205-245-265-275-280(F)-275-280

280 is a 15# PR I think (I think the last time I singled on the Front Squat I did 260 or 265)

WOD:

'Jerry'

1 mile run

2000 meter row

1 mile run

Time - 25:25

Really chilly today, but at least the sun was out and it was not raining.

Jerry was friend of mine and I was really glad to do his WOD fully Rx'd this tiem. Did it team styley last time, due to lack of enough rowers to go around at the gym.

5-3-1 Lift: Push-press
115 x 3
135 x 3
150 x >3 (9)

WOD:
95# squat x 50
5 rope climbs
115# squat x 40
4 rope climbs
135# squat x 30
3 rope climbs
155# squat x 20
2 rope climbs
175# squat x 10
1 rope climb

Time - 18:36

WOD

Work up to 1 RM squat clean

then.....

10 min. AMRAP
125 squat cleans X 6
12 pull-ups
24 double-unders

225 for the 1RM squat clean
4 rounds on AMRAP