Wendler Strength:

Back Squats - 3x245, 3x265, 3x280, 3x300

Metcon:

10 Min AMRAP: 3 Front Sqts, 3 T2B, 6,6,9,9,12,12,15,15,18,18.........

Rep - 103

All-levels WOD/Beginner WOD:
“Until Death Do Us Part: Squat Clean Edition” 135/95
Perform 1 squat clean in the first minute, 2 in the second, and so on until you do not complete the designated number of squat cleans in the given minute.

4x4 Hang Squat Clean - 2 at 185, 2 at 205

15-12-9-6-3 of:

KB Swing
OH Plate Lunge (length of gym)
Pull Up
200m Run

18:10 - did down/back on the first 3 rounds of the lunges by accident - took alotta time off the final score.

Snatch:
2x3 - 135
3x2 - 155
6x1 - 175

C&J
2x3 - 175
3x2 - 195
6x1 - 215

Back Squat:
1x5 @ 225
3x5 @ 275 - shoes only

2000m Row at a conversational pace - 7:56

21-15-9

225# DL
handstand push-ups

6:40

Neighborhood bike ride

Strength:
Front squats
2 rounds 5-5-3-3-1-1 reps @ 95 lbs

WOD:
2 minutes each station, no rest for 1 round
Rest 2 minutes
1 minute each station, no rest for 1 round
Stations:
Sit-ups
Burpees
Ring Dips
Air Squats
24" Box Jumps

Ρεματια, Χαλανδρι

http://www.endomondo.com/workouts/254330913/2853730

WOD: Hateful Hundred! 100 box jumps (24/20) 100 Jumping Pull Ups 100 KBS (53/35) 100 Walking Lunges 100 Knees to Elbow 100Push Press (45/35) 100 Back Extensions 100 Wall Ball Shots 100 Burpees 100 Double Unders *One person works, the other planks.

Team Neumann

Squat 5x5 (220 lbs)
Bench Press 3x5 (165 lbs)
Barbell Rows 5x5 (120 lbs)

Second round of squats I failed after the first rep, sequence was:
5-1-5-5-5

Next WOD I'll repeat the 220 pound load for 5 sets.