For time of:

60 Bar over burpees
30 Front squat 155 lbs / 115 lbs did 135
15 Chest to bar Pull-ups

WOD: Hero DT (2) - Weight modified from regular Hero DT

5 Rounds for Time:

DL - 5 x 185lbs
HC - 5 x 185lbs
Press - 5 x 185lbs

Time: 9:40

Strength Progression Work:

RDLs - 1x5x135, 1x5x225, 1x5x315, 1x5x355, 1x5x405, 1x3x420, 1x1x440

Jump Rope - SUs - 10 sets - 50 to 60 reps/set

For time of:

60 Bar over burpees
30 Front squat 155 lbs / 115 lbs
15 Chest to bar Pull-ups

5- 95
5- 120
5- 145

WOD ---

Strength ---

Ryan S. --- Back Squat 5 x 185, 5 x 185, 5 x 165, 5 x 165, 5 x 165
Josh --- Back Squat 5 x 65, 5 x 85, 5 x 95, 5 x 105, 3 x 115
Amy --- DB Push Press 8 x 15's, 8 x 20's, 8 x 25's, 8 x 30's

Strength Cycle Day 1/ Week 1 of 4

Ryan L --- Snatch 10 x 75, 10 x 95, 10 x 105
Snatch Pull 10 x 105, 10 x 115, 10 x 135
Back Squat 5 x 205, 5 x 205, 5 x 205
Aaron --- Snatch 10 x 95, 10 x 105, 10 x 115
Snatch Pull 10 x 95, 10 x 115, 10 x 135
Back Squat 5 x 165, 5 x 185, 5 x 205

THEN

10 Min AMRAP

5 Box Jumps 16'/24'
10 Pull ups
15 Push ups

Ryan S. --- 9 Rounds
Ryan L. --- 9 Rounds
Aaron --- 7 Rounds
Josh --- 6 Rounds
Amy --- 6 Rounds

Reach 100 Push ups Total...if short after WOD, complete the total number remaining to reach 100
100 Sit ups

Skill & Strength Work:
- 1 Mile Run
- 5 Min Max HSPUs (17+a handful of negatives)
- 5x3 Deadlift (worked up to 235)

WOD:
5 rounds for time:
- 15 Double Unders (30 singles) - I did singles
- 15 Hand Release Push-Ups

WOD ---

Strength --- Deadlifts 5 x 5

Ryan S. --- 5 x 175, 5 x 185, 5 x 205, 5 x 205, 5 x 205
Josh --- 5 x 95, 5 x 125, 5 x 145, 5 x 165, 5 x 175
Amy --- 5 x 65, 5 x 75, 5 x 85, 5 x 95, 5 x 105
Ryan L. --- 5 x 205, 5 x 225, 5 x 245, 5 x 245, 5 x 255
Aaron --- 5 x 135, 5 x 185, 5 x 205, 5 x 225, 5 x 245

THEN

Met Con ---

5 Rounds for Time --- (Ryan S. 6:38), (Amy 7:00), (Josh 8:00)
12 Wall Ball
12 T2B

"Diane Plus" (Ryan L. 10:38), (Aaron 10:33)
21-15-9
Deadlifts 185#
Handstand Push ups

After each round of Deadlift and Handstand Push ups perform 50 Double Unders

Buy In:
"The Baseline" (for time complete)
500M Row
40 Air Squats
30 Sit Ups
20 Push-ups
10 Pull-ups

Skill:
Squat Clean

WOD:
As Many Reps as possible in 5 Minutes
Squat Clean (165/110#)

1A. Back Squat 155#
5 x 5 Last 2 sets form issues- keep chest up!
Between sets, do 1B

1B. Pull Ups ( with grey band)
20 Reps
Take as much time as needed between sets

1. ” Shaker “ 3 Rounds For Time: 25 Toes To Bar (scaled - legs up, parrellel) 25 Box Jumps ( tire- 2o in)

-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.