Squat/full Cleans

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

185-205-225-225-225-225(F)-225 lbs.

225 Squat Clean is a PR by at least 10 lbs.

5 minute later

3 rounds for time:

- 10 Squat Cleans w/135

- 15 Push-ups

- 15 GHD Sit-ups

Time - 9:56

More push-ups next time

For time:
21 -18 - 15 - 12 - 9 - 6 - 3
- Pull-ups (strict)
- Handstand Push-ups (modified)

Time - 22:56

Back Squat
3-3-3-3-3

275 - 295 - 315 - 315 - 315 lbs.

Rest 5-10 minutes

Deadlifts for 3 sets of 12-9-6 reps w/265 lbs with a 1 minute rest between sets

Rest 5-10 minutes

2 K row, time 7:05

Modified 'Elizabeth'

21-15-9 reps of:
- Power Clean 135 pounds
- Regular Dips (subbed for ring dips)

Time - 7:01

5 rounds for time:
- 15 reps of Push Jerks w/ 105 lbs
- 15 reps of 'L' Pull-ups

Time - 23:28

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Did 3 rounds w/235 lbs. + 12 burpees

Awesome workout. I think I will use this as benchmark WOD.

Shoulder Press, 3 x 5

125 x 5
145 x 5
155 x 5

5 minutes later

Standing Press 15 - 12 - 9 (15 reps, rest 1 minute, 12 reps, rest a minute, 9 reps)

105 lbs. Only got 15-9-6

WOD

4 rounds:

- 20 Power Snatch w/ 95 lbs.

- 15 Push-ups

- 10 GHD sit-ups

Time - 18:53

Front Squats, 3 x 5

185 X 5

215 X 5

235 X 5

Back Squats, 215 x 16

WOD:

On a continuous clock, 1 pull-up the first minute, 2 pull-ups the second, 3 the third...all pull-ups must be completed within that minute.

Made it to 11 rounds/minutes

AMRAP in 20 minutes:

15 Double-unders
15 GHD Sit-ups
15 Back extensions

6 rounds + 15 Double-unders

Deadlift, 3 x 3
365 x 3
385 x 3
395 x 3

15-12-9-6-3
- Pull-ups
- Modified HSPU

Time - 7:21

Squat, 3 x 5

265 x 5

285 x 5

300 x 5

4 rounds

- 7 times through 'Bear' barbell complex (clean, front squat, push press, back squat, push press)

- 10 Pull-ups

Time - 14:21

Shoulder Press, 3 x 3

145 x 3
155 x 3
165 x 3

5 minutes later

Standing Press 12 - 9 - 6 w/105 lbs. (12 reps, rest 1 minute, 9 reps, rest a minute, 6 reps)

WOD
Tabata Something Else
32 intervals of 20 seconds work, 10 seconds rest. 1st 8 interval pull-ups, 2nd are push-ups, 3rd sit-ups and then free squats.

273 total reps (33 pull-ups, 69 push-ups, 67 sit-ups, 104 squats)

Front Squats, 3 x 5

205 X 5

215 X 5

225 X 5

Back Squat x 15-20 reps

- 205 lbs x 15 reps

WOD

21-15-9

- Deadlift w/225 lbs.

- Box Jumps

- Ring Push-ups

Time - 9:37

For time:

Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Time to complete - 18:50

Deadlift 3x5

365 X 5

375 X 5

385 X 5

4 rounds:

- 5 Push-presses w/135 lb.s

- 10 Pull-ups on rings (strict/dead hang w/pause at bottom)

- 15 Double-unders

Time - 13:07

I had a hard time getting going with the double-unders today.

Back Squats, 3 x 3
275 x 3
295 x 3
315 x 3

5 rounds for time:
- 5 Front Squats w/185 lbs
- 10 Ring Pull-ups
- 15 Dips

Time - 13:55
(all front squat sets were 'unbroken')

Shoulder Press, 3 x 3

140 x3
150 x 3
160 x 3

3 rounds:
- 21 Power Cleans w/155 lbs.
- 21 Push-ups
- 400 meter run

Time - 21:24

Deadlifts, 3 X 3
375 X 3
385 X 3
395 X 4

15 - 12 - 9 - 6
- Pull-up Burpee
- Body weight Back Squats

Time: 17:00