WOD 1 - 5 Min AMPRAP: Hang Cleans (135/95) - I did 55 of the 150 Total for my team - team did a total of 150 in 5 mins

WOD 2 - 125 Pullups, 100' walking lunge w weight (45/25) over head - each person, 125 games pushups, 125 T2B, 125 burpees over the box (24"), 200 situps, 200 Squats - each team had to complete these totals for time - TIME = 27:06

ESTABLISH 1RM FOR STRICT MILITARY PRESS. Make sure you write/log your 1RM, just like Tuesday's squat. Your numbers for the program will be based on your 1RM.

95 Lbs

Conditioning:
Teams of 4:
5 minutes at each relay station (1 person goes as other 3 rest), 1 minute rest in between.
1) 10 calories on the Airdyne
2) Bearcrawls
3) Prowler up and backs

150 wall ball
14# ball/ 10 ft.

Strength:

Hang Snatch 5x5@ 45#, 65#, 75#, 95#, 105#(f)
Duck Walk @ 45#
Snatch Deadlift @ 115#

WOD: 3 Rounds of Chief
Max rounds in 3 minutes of:
3 Power Cleans (Rx 135)
6 Push Ups
9 Squats
Rest 1 minute. Repeat for a total of 3cycles

Round 1: 4 +1
Round 2: 4
Round 3: 4

Marek:
Wyprosty nóg w siadzie – 5x 10-15
Uginanie nóg w leżeniu – 5x 10-15
Zmiana położenia nóg co serie

10 min - elipsa
10 pompek, 10 podciagniec
8 min - elipsa
8 pompek, 8 podciagniec
6 min - elipsa
6 pompek, 6 podciagniec
4 min - elipsa
4 pompek, 4 podciagniec
2 min - elipsa
2 pompek, 2 podciagniec

Krzychu:
Burpee workout
7 frog jumps, 7 jump squats, 7 jump pullups, 7 jump burpees - 5 serii. Co serie 1 min. odpoczynku

21-15-9 - KB Swing, KB Snatch, KB High-pull

Bench Press: 135x10, 185x5, 205x5,185x5,135x5
Deadlift: 135x5, 185x5, 205x5

WOD 1:
Deadlift 5x5x5x5x5:
1) 255
2) 275
3) 315 (hands slipping! forgot chalk. otherwise, light weight.)
4) 335x3, x2 (hands were too slippery to go any heavier, i should have brought chalk)
5) n/a

I felt bad for stopping earlier, so I did another workout.

WOD 2:
8 rounds of:
20 second AMRAP 115# hang clean
10 second rest
20 second AMRAP 115# push press
10 second rest

50′ Prowler Push (high handles) 215/165#
25 OHS 95/65#
25 T2B
50′ Prowler Push (low handle) 215/165#
20 OHS 95/65#
20 T2B
50′ Prowler Push (high handles) 215/165#
15 OHS 95/65#
15 T2B
50′ Prowler Push (low handle) 215/165#

-Buy In-
Strength: Press
Wk 3 120x5, 135x3, 150x5

WOD
“Helen”

3 Rounds for time:
400m Run
21 KB Swings (53/35)
12 Pull Ups

-Cash Out-
3 x 8 Dumbbell Push Press – As Heavy as Possible
50, 55, 65# then
Was supposed to do 2min ME over the box burpess. Long story short, did 1:30 rested ~30 secs until I realized I screwed up on clock, then did 1min more. Total of 37 burpees.
-1min of ME Airdyne with Gemma, 32 calories.

5 Rounds for Time of:
5x HSPU
10x Double Hand Release Pushups
15x Situps
(Completed in 10:04)

Then..........
21-15-9 Reps for Time of:
-K2E
-Squats
-Bar Shoulder Press (#45)
(Completed in 5:04)

Then..........
Traditional Lifts:
DB Shoulder Press (#30)
Curl Up/Hammer Down (#30)
Sumo Deadlift 3RM Max (#135 ladder up to #245) (Attempted #272 to no avail... could hardly get it an inch off the ground; AKA a goal setter!)

Warm Up:
10 Push Ups
10 American Kettle Bell Swings
10 Bootstrappers
10 Sit Ups
25 Double Unders
A lot of Deficit Deadlifts 85 lb.

Mobility:
Shoulders on bands
PVC pass-through
PNF Hamstring
Hip Flexor on wall

Work
Round 1
1 RM SS Bar Box Squat
275 lb.

Round 2

5x 3 Good Mornings - 135 lb., 185 lb., 185 lb., 185 lb., 185 lb.
5x 8 Reverse Hypers - 70 lb.

Round 3
5x 3 Seated Good Mornings - 115 lb.
5x 8 GHD Sit Ups

Round 4
4x 5 WTD Back Extensions - 35 lb.

MetCon
3x
8 Chest to Bar Pull Ups
8 Overhead Squats 115 lb./85 lb.
8 Hand-release Burpee Bar Jumps