20 Minute AMRAP

5 Deadlifts 285 or 75% of 1RM
13 Games Pushups
9 Box Jumps - 24"

Thruster 2-2-2-2-2-2-2
105, 115, 135, 145, 155, 165, 175

Day 9 of 100 Burpee Day Challenge

The Gauge:
500m Row
40 Squats
30 ABMAT
20 Push-up
10 Pull-up

Felt great on this! It was deceivingly sucky but still good. Hit the 500m row in 1:47 thanks to the tutelage from KY$ :) Thanks Kyra! Total time 4:51

FOLLOWED BY:
Shoulder Press 3x3x3 Max = 125 lbs
Felt great, my 1 rep max shoulder press is 135 so for a 3 rep thats a PR!

Pre-WOD: 5x5 bench press 155, 165, 185, 225, 225

WOD:
21-15-9
Deadlift (225)
Box Jumps

6 rounds, AMRAP in 3 minutes of:
3 power cleans @ 115#
6 push-ups
9 squats / 9 ring dips (alternate squats and dips each round)
Rest 1 minute between rounds

Total = 19 rounds + 6 push-ups

Pre WOD

Bench Press - 3 X 5 (last set was till failure)
1st Set - 145#
2nd Set - 165#
3rd Set - 185#

WOD
21-15-9
Deadlift 225#
Box Jumps 24in

The Gauge:

500m Row

40 Squats

30 ABMAT

20 Push-up

10 Pull-up

Finished rowing in 1:36. Started pull ups at under 4 min. If I could string them together instead of dead hang would have been quicker. This is the type of bodyweight workout that favors my build.

Pre-WOD: 5 x 5 bench press (135#)

WOD: For Time 21-15-9
Dead Lifts (Rx 225)
Box Jumps (RX 24")

Pre-WOD: 5x5 bench press 45, 75, 75, 95, 95 (new PR!)

WOD:
21-15-9
Deadlift (115)
Box Jumps

this was rough...my hamstrings were fried and legs were jello trying to jump a 24 inch box cause the other boxes were used on the 15 rep scheme! whoa!

Deadlift fit max weight
5-5-3-3-1-1
115-135-175-205-225-235#