5X5 Bench Press (worked up to 250 lbs but missed the 5th rep)

WOD:
7 Minutes, AMRAP:
-3 HSPU, 3 Pull-ups (I went Chest to Bar)
-6 HSPU, 6 Pull-up

(add 3 reps for each additional round)

3 Minute Rest

5 Minutes, AMRAP:
-10 Toes-to-bar
-20 Double Unders

---

Bench: 205, 225, 235, 245, 250
HSPU/Pullup: through the 15s and got 5 HSPUs of the 18s.
T2B/DU: 5 rounds plus 7 T2B

WOD:
21-15-9
- Dead Lift (315)
- Box Jumps (33")

Man, I'm not even sure this should be called a WOD...it should have been called a Yard Sale. Went 315lb on the DL as RX but only got through the first set of 21 (which took me about 6 minutes). From there I dropped to 275 and eventually 225. Got the whole thing done in about 13:07. Lots of work to do here.

Post WOD prowler work was def affected by this. Came in at 2:47.

For Time: 9-7-5

Muscle Up
Squat Snatch (135lb)

Just not my week this week. I sucked it up at this one. Failed on first 6 squat snatch reps and couldn't find my rhythm on muscle ups. Just happy to be alive after the last two days. By lower back is torched.

WOD:
- 500 Rope Skips
- 2x8 Turkish Getup (RX = 16kg)
- 2x10 KB 1RM Snatch (RX = 20kg)
- 500 Rope Skips
- 50 Knees 2 Elbow
- 50 Back Extensions

Post WOD:
- 10 min Cycling

I lost interest in the time after failing the get ups with left hand so I didn't catch it. Let's say 20 minutes

Pre-WOD: Thruster Max (sucked today, back aching, 185lbs )

WOD: For Time
- 20 Calorie Row
- 30 Burpee
- 40 Ground to Overhead (95/45)
- 50 Toes to Bar
- 100 feet of Weighted Lunges(45)
- 150 foot Run

Imm just wrecked. Tough week. Loved it. Though I did good on my second attempt of the prowler challenge. 2:21. I have a vid of it I'll upload later.

DT

5 Rounds

12 Deadlift 155/105

9 Hang Power Clean 155/105

6 Push Jerk 155/105

I did 70lbs. There were 2 options 2day & in a sleepy grog, confused 2 of the movements. I thought there were 9 power cleans, not 9 HPC's. So, I mod'ed the weight & the movement apparently. :( Such a goober @ 6am, I am. Still, i liked this wod & believe it would have been even more difficult w/HPC's.

5 x 3 Thrusters (increase in weight each set) 95, 115, 125,

WOD - 4 Rounds Total - 2 minutes per round with 2 minutes of rest between each round.

Run 400M and with whatever time left over, max out on that movement. Then rest 2 minutes and move to next round.

1st Round
400 M run
Max HSPU (8)

2nd Round
400 M run
Max Pull Ups (10)

3rd Round
400 M run
Max Air Squats (14)

4th Round
400 M run
Max Sit ups (8)

WOD:
12 Minute AMRAP:

• Hand Stand
• Pullup (hold at the top)
• Squat
• L Sit

Cycle through the exercises holding each of the above for 30 seconds.

Post WOD:
1 Rep Max Bench Press (I got 300lbs).

Turkish Get Ups ( 10 reps each hand)

WOD: For Time

400 Meter Lunges
Every 2 minutes 20 Double Unders

As many reps as possible in 5 rounds of:

• Jump Rope
• KB Swing (53 lbs for RX)
• Air Squats (35 lbs for RX)
• KB Clean + Press OR KB Snatch

This was a real killer shoulders got forked after the second round and the squats just totally killed me and just as I was done resting with the clean press it was time for the jumo rope again. Really loved this workout and I almost puked after the last round. Was hanging over a bin...

1

• 63, 30, 12, 23 = 128

2

• 65, 17, 13, 13 = 108

3

• 40, 15, 26, 15 = 96

4

• 98, 13, 26, 14 = 151

5

• 103, 11, 26, 14 = 154

Post WOD:

• Cycle 15 minutes full speed
• 50 Knees To Elbows