Dynamic Warm-up

Take 15 minutes to work up to a 1rm thruster
I got 185 lbs. no problem, but missed on 205.

WOD

Fran

21-15-9

Thrusters 95/65lbs

Pull-ups

After Bash

3 X max effort GHD sit-ups
25
22
18

Dynamic Warm-up

WOD

Deadlift 3-3-3-3-3
My back was feeling a little tweaked so I went light and only did 275 lbs.

After Bash

2 minute max effort rope climbs in heats of 3

I've never climbed the rope before, so I struggled a bit and got some nasty rope burn!

then -no rest-

400m run for time
Did the 400 in 1:20.

WOD

3/3 C+J (135) + T2B
6/6 C+J (135) + T2B
9/9 C+J (135) + T2B
12/12 C+J (135) + T2B
15/15 C+J (135) + T2B
...

AMRAP 7

Warmup - 500m row, stretching

WOD:
3 rft, 21-15-9
Air squats
Situps
Deadlift (65#)

OHS
Find 3RM max
215

Deadlift
12x2 @ 305#

C+J practice @ 135

WOD

50 dubs
10 burpees
40 dubs
10 burpees
30 dubs
10 burpees
20 dubs
10 burpees
10 dubs
10 burpees

WOD

8 floor press @ 145
10 box jumps (24/20)
12 weighted sit-ups (45/25)

AMRAP 10

Strength:
15 x Deadlift @ 80% = 276#
16 x Press @ 80% = 148#

WOD:

AMRAP 12:
10 burpee box jumps (24/20)
30 double-unders

15 min aamrap
5 deadlifts.(65#)
10 push jerk (65#)
200m row
3+10 Rx

For Time:

21-15-9 Reps of:

-HSPU (sitting shoulder press - 65lb)
-Ring Dip
-Push up

Rx's today.