SWOD

Overhead Squat 3x5- 95#
Power Snatch 2, 2, 2, 2, 2, 2, 2, 2 -155#

Kept these light, for my back (sick of writing that)

DWOD

Complete 5 rounds:

Max Rep Handstand Push Ups

12-10-10-9-7

*rest as needed between rounds

then...

8 x 100 yard sprints

*rest 45 seconds between rounds

SWOD

Bench Press 1, 1, 1, 1, 1
Find Max Height Box Jump

235# on bench, not sure if I was meant to go up, but I kept it at a good weight for the sake of the wod.

Skipped max height box jump b/c I'm lazy

DWOD

The Volkswagen 2.0

15, 10, 5 reps of:

Bench Press @ 65% of 1 RM
Dips
Strict Pull Ups

Used 185#, this was nuts. I finished round 1 in 1:23 and it took me 7 minutes for the rest!!

Bench Press 3 RM

5 x 1 for max weight:

back squat 155-185-205-215-225 (fail)
shoulder press 65-75-85-90 (fail)
deadlift 225-250-275-285 (fail)-280 (fail)

10 Rounds:
1 Half Gasser
30 seconds rest

1 Half gasser = start from middle, run 25m, touch ground + turn, run 50m, touch ground + turn, run back to middle. Simulate running from the centre of football field to both sidelines and back.

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Modified to 185lb deadlift

7 handstand pushups, modified remaining to knees on box

5 HRPU
On the minute, every minute, for 15 minutes

5K run

30:04 was my official time. Not the greatest, but it was fun. :)

Power Cleans 5x3
135
185(old PR)
200 (new PR!)
185
185
Strict Pull Ups 3 x max reps (3 min rest)
5,4,3

+
Factoral (push ups, sit ups, squats ) 4:39 (new PR, old was 5:45ish)

5x3 Back Squat. 105

WOD: 15 min AMRAP (as many rounds as possible)
- 10 Wall Ball (20/14lbs)
- 10 T2B (toes to bar)
- 10 Box Jumps (24/18 in)