-Buy-in-
5/3/1 make up for Strict Press & Bench Press
Strict Press: 75%x5, 85%x3, 95%x1+ (115x5, 125x3, 140x6)
Bench Press: 70%x3, 80%x3, 90% x3+ (150x3, 170x3, 190x12)

WOD: OPT Flight Simulator
5 Unbroken D/U's
10 Unbroken D/U's
15 Unbroken D/U's
20 Unbroken D/U's
25 Unbroken D/U's
30 Unbroken D/U's
35 Unbroken D/U's
40 Unbroken D/U's
45 Unbroken D/U's
50 Unbroken D/U's
Then back to 5 D/U's, all unbroken in drops of 5.
-Must take a break b/w each set.
-20 minute time cap

I BLOW AT DOUBLE UNDERS!!! Completed 15 unbroken then choked. Got up to 19 (4) times and kept screwing up on #20. Really need to practice these. Was able to string 10 & 15 together easily multiple times, just couldn't get to 20.

-Cash out-
30 AKBS @ heavy weight. Used 2pood. Broke up into 20 unbroken, 10 unbroken.

Paleo Fitness Challenge: 5km row
Time: 21:10
Probably not best night to do row after today's WOD. Paced my self a little bit to much.

3 rounds for time:
12 deadlifts (315/225)
24 bar-facing burpees

-Rest-

3 sets of:
8 weighted glute-ham raises
Max effort L-sit
(untimed; alternated between the two exercises)

Ok, not really all new. But, we now have a met con aspect to our Thursday and Friday mornings, which is pretty awesome ... awesomely horrible, of course.

Resistance:
Box Squats, Purple Band Double Knotted
12 rounds, 2 reps/round
50% of 1RM: 125 LBs

Extras:
50 GH Raises
30 Reverse Hypers (140 LBs)
60 Bar Side Bends (45 LBs)
12 Minutes (1 Minute Max Row, 1 Minute Max Russian KB Swings 70 LBs)
152 Kettle Bell Swings, ~1100 meters rowed

3 RFT
12 Deadlift 315/225
24 Barfacing Burpees

8 Minutes:
-800 Meter Run
With Time Remaining AMRAP:
- Medicine Ball Squat Clean Wall Ball Shot (20/14)

Post WOD:
-Accumulate:
3 minute plank
1 minute L-Sit

30 mins mobility

15min amrap of:
-25 sit ups
-10push ups
- 25 v ups
-10 strict press 50 lbs
- 20 side to sides 10 lbs
- 10 biceps curls each arm (25# db's)

FGB Style-perform each exercise for 1 minute. At the end of the minute move to the next exercise without rest time. At the end of the round, rest 1 minute. Perform 3 rounds.

Burpees

Abmats

Push ups

Double Unders

Box Jumps 24/20

132
121
128

381

For Time: 150 Wallballs 20/14

Warmup
3x
5 wall ball
5 burpees
30 single unders

WOD
50 DUs
25 Med Ball Ground to Overhead
2 rounds of:
155 deadlifts x 12
155 Hang power clean x 9
155 Push Jerks x 6
25 Med ball Ground to Overhead
50 DUs

double unders sucked real hard this time. had no rhythm on them and couldnt string more than 2-3 at a time! frustrated!

50 x Strict Pull Ups:
- 10, 10, 9, 7, 6, 5, 3

Incline Dumbbell Bench Press (Palms In) + Incline Butterfly Curl:
- 20kg x 10 (each arm) + 10kg x 10 (each arm)
- 22kg x 10 + 10kg x 10
- 24kg x 10 + 10kg x 10
- 26kg x 8 + 10kg x 10

Decline Barbell Bench Press + Bent Over Barbell Row:
- 60kg x 10 + 60kg x 10
- 70kg x 10 + 60kg x 10
- 80kg x 10 + 60kg x 10
- 90kg x 8 + 60kg x 10

Seated Bench Press Machine (Incline) + Plate Side Bend:
- 20kg x 10 (each arm) + 20kg x 10 (each side)
- 25kg x 10 + 20kg x 10
- 30kg x 10 + 20kg x 10
- 35kg x 10 + 20kg x 10
- 40kg x 8 + 20kg x 10

Seated Row Machine (pull down handles, palms up) + Push Up:
- 20kg x 10 (each arm) + 10
- 25kg x 10 + 10
- 30kg x 10 + 10
- 35kg x 10 + 10
- 40kg x 10 + 10

Straight Arm Cable Push Down:
- 3 rounds
- 26kg x 10

Barbell Bench Press:
- 20kg x 10, 30kg x 10, 50kg x 10
- 60kg x 21, 15, 9