STRENGTH TEST DAY:

12 Minutes to find 1RM:

Back Squat

• Only real reps will count towards the results*

F.O.D

20 minute AMRAP

20 pull ups
30 push ups
40 butterfly sit ups
50 air squats
10 Combo's

3 treeniä

One round of "Helen"

One round of "Kelly"

One round of "Annie" (50 Dubs and SU's)

3 Rounds

30 Squat Cleans 95/65

30 Pull ups

800m Run

Felt pain free today in all areas. Thanks to Dawn for ushering me along...I pushed through rd.3 cleans almost without stopping.

5 min AMRAP:
110# clean and jerk

2-2-2-2-2-2-2-2-2-2 strict press
rest 1 minute between each set

"Stations"

Perform max effort reps in each station. Change after 1 min. 1min rest after 6 stations. Three rounds total.
1. Deadlift 60/40
2. Box jumps
3. Power cleans 40/25
4. Row for calories
5. Back squat 60/40
6. Push ups

10 rounds
135 lb Front squat-3 reps
40 jump ropes
135 lb back squat-3 reps
40 jump ropes

then
rest 2 minutes
135 lb adding 10 pounds every rep
1 front squat
50 jump ropes
1 back squat
50 jump ropes

Go until you hit your max on squat

7 Unbroken Power Cleans
5 Unbroken Push-Press/Split Jerk

5 Rounds

Rest 2 minutes between rounds, choose a weight that is heavy to start, add weight every round if possible. Drop the bar, the WOD is over and your "score" is the weight and time.

115, 125, 135, 145, done.

21-15-9

HSPU's
Ring Dips
Push Ups

400 meter run after each round

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19:53. Tried to do HSPUs with 2 abmats, but had zero strength left about midway through the round of 15. The rest were generally elbow-bends.