Shoulder Press - Have John calculate 1RM using 3RM from last week
75% - 5 (140)
80% - 5 (150)
85% - 5 (or more) (155)
Then:
Weighted pullups

WOD
2 RFT 12 minute cap:
30 pullups
15 Thrusters (115/75)
400m run
Post-WOD
3 minute Plank

Shoulder Press - Have John calculate 1RM using 3RM from last week 120#
75% - 5 90#
80% - 5 95#
85% - 5 (or more) 100#
Then:
Weighted pullups

WOD
2 RFT 12 minute cap:
30 pullups
15 Thrusters (65#)
400m run
Post-WOD
3 minute Plank

Class will be at 4:30 on Tuesday

Skill:
Every minute on the minute for 7 minutes:
- 2 Front Squats (80% of your max)
- 20 Double unders (or attempts for the remainder of the minute)

WOD:

"Unbroken"
*15 DU penalty for each time you break up each set.  The penalties must be completed before the next exercise can be started with a max of 60/movement.  

Buy in: legion run

15 HSPU
15 C2B
25 thrusters (95/65)
25 T2B
30 hand release push ups
30 OH swings (70/53)

Cash out: 30 burpees (touch pull up bar no penalties)

30min time cap

75% of 1rm squat - #135 5x3

7 Rounds
10 Dead Lifts @ #155
Max Push ups
400m Row.

Shoulder Press - Have John calculate 1RM using 3RM from last week 155#
75% - 5 135#
80% - 5 140#
85% - 5 (or more) 145# - 5 reps

Then:
Weighted pullups - 5x3 - 53# over and under hand
Weighted ring dips- 3x3 - 53#

WOD
2 RFT 12 minute cap:
30 pullups
15 Thrusters (115#)
400m run

Post-WOD
3 minute Plank

3 RDS
7 Deadlift 345 lbs/245 lbs only did 205#
7 Muscle-ups


then…

3 RDS:
21 WB 20 lbs/14 lbs
21 T2B

RX'd other than deadlift weight

4x5 Weighted Ring Dips
+10 x5
+20 x5
+25 x5
+30 x4 (failed rep)

Then
3 ROUNDS AMRAP
90 sec working Power Cleans 135 scaled down to 95#
90 sec rest
90 sec working Burpees
90 sec rest

total reps = 113

''A Harsh Tribunal'' (06.12.2012)
Complete as many rounds as possible in 4:00 of
3 x Hang Power Cleans 95lbs
6 x Push-ups
30 x Single-unders

Rest 1 minute. Repeat for a total of 5 cycles.
R1 - 2+ 3/4
R2 - 3
R3 - 3
R4 - 2+ 3/6
R5 - 3

Part II
25 Floor Wipers in 7:00, lol

Shoulder Press - Have John calculate 1RM using 3RM from last week
75% - 5 55
80% - 5 60
85% - 5 (or more) 65
Then:
Weighted pullups - worked negatives

WOD
2 RFT 12 minute cap: completed 1 full round and 10 thruster
30 pullups
15 Thrusters (115/75)
400m run
Post-WOD
3 minute Plank

Strict Pull Up:
- BW x 5, 20kg x 1 + BW x 5, 30kg x 1 + BW x 5, 40kg x 1 + BW x 5, 50kg x 1 + BW x 5, 55kg x 1 + BW x 5
- 20kg x 9 + BW x 1

Butterfly Pull Ups:
- 3 rounds x 15

Bench Press:
- 20kg x 3, 30kg x 3, 40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 3

Incline Bench Press + Dumbbell Bent Over Row:
- 60kg x 7 + 36kg x 7 (each dumbbell)
- 70kg x 7 + 36kg x 7
- 80kg x 7 + 36kg x 7

Straight Arm Cable Push Down:
- 21kg x 7, 28kg x 7, 35kg x 7

Seated Cable Row Machine + Push Ups:
- 30.5kg x 7 + 10
- 37.5kg x 7 + 10
- 40kg x 7 + 10

Seated Bench Press Machine (Incline) + Push Up (feet on 24" Box):
- 20kg x 7 (each arm) + 7
- 25kg x 7 + 7
- 30kg x 7 + 7
- 35kg x 7 + 7