STRENGTH:
Deadlift 3-3-3-3 (245-265-285)

CONDITIONING WOD:
4 Rounds for Time:
-10 Ring Rows *
-15 Ab Mat Sit-Ups
-10 Jumping Slam Balls (30/20)

Skill
3x8 Strict Unbroken Weighted Pullups 13kg (60s rest)
Snatch 20kg - 40kg - 50kg
C&J 20kg - 40kg - 50kg

Strength
5-4-3-3-2 Front Squats
80kg - 90kg - 100kg PR by default - 110kg (Fail on the second repetition)

WOD
Every 90 seconds for 15 minutes (10 total rounds):
30 Double-Unders
10 Pullups
3 Strict Handstand Pushups
Nice WOD!

Weightlifting
Front squat: 70%x3x10
Back squat: 70%x3x3
Overhead squat: 3, 2, 1, 1, 1, 1, 1
Conditioning
Chin ups: 25 reps
sit ups: 100 situps.

Back Squat 5-5-5-5-5 <45/65/65/95/95 <--concentrated on form rather than adding weight.

Then,

Using ONLY 1 bar

2 Rounds

Run 200m

30 Back squats 135/95 <--65

400m Run

20 Box jumps 20in

Run 200m

10 Push jerks 135/95 <--65

Almost bit the box on next to last one, but still jumped the last one. I was the slowest, but was pretty happy w/65#, broke back squats into sets of 5, but did not put barbell down & did push jerks all the way through.

For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball (I used 18 lb ball but threw much higher)
50 Back extensions (I did hands touching floor with stiff legs)
50 Push press, 45 pounds
50 Knees to elbows (I used rings)
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood (25 lbs DB)
50 Jumping pull-ups
50 Box jump, 24 inch box

I thought this would be a lot faster & easier, but I thought it was a bit harder since you are PREfatiguing rather than taxing in the end, so you also can't really just push too hard in those harder burppee & wall ball since they are in the begining.
GREAT TOUGH WOD

Start a clock to run up to 15 minutes.

0:00 – Perform Front Squat + Jerk (3 + 1) As heavy as possible
2:30 – Perform Max Reps Strict Pull Ups
5:00 – Perform Front Squat + Jerk (3 + 1) As heavy as possible
7:30 – Perform Max Reps Strict Pull Ups
10:00 – - Perform Front Squat + Jerk (3 + 1) As heavy as possible
12:30 – Perform Max Reps Strict Pull Ups

Wod
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″/20″ box

12 Push press, 115#/75# *Pulled from ground
9 Toes-to-bar

Start a clock to run up to 15 minutes.

0:00 – Perform Front Squat + Jerk (3 + 1) As heavy as possible

2:30 – Perform Max Reps Strict Pull Ups

5:00 – Perform Front Squat + Jerk (3 + 1) As heavy as possible

7:30 – Perform Max Reps Strict Pull Ups

10:00 – - Perform Front Squat + Jerk (3 + 1) As heavy as possible

12:30 – Perform Max Reps Strict Pull Ups

Wod

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″/20″ box
12 Push press, 115#/75# *Pulled from ground
9 Toes-to-bar

WOD: 130201

Tests-

1) 10 minutes to establish a 1rm Push Press.
- 235lb. Think this ties a PR

2) 1 attempt, ME UB Muscle-Ups (a mulligan may be taken).
- 3... what the hell

3) 1 attempt, ME UB Double-Unders (a mulligan may be taken).
- 124... PR is 153

4) 10 minutes to establish a 1rm Bench Press.
- 325 PR

5) Row 2k for time.
- Tonight... PR is 6:46

Max Effort Incline Press 5-5-5-3-3-3
115-135-155-165-155-155

Rest 5:00

DB Swing 20 Reps / Pull-ups 20 Reps
DB Swing 18 Reps / Pull-ups 18 Reps
DB Swing 16 Reps / Pull-ups 16 Reps
DB Swing 14 Reps / Pull-ups 14 Reps
DB Swing 12 Reps / Pull-ups 12 Reps

50 pound DB

Was supposed to do the incline press with DB but the highest weight we have is 50 pounds, so had to use the barbell...

February 01, 2000, Officer "Russ" with the Chino Police Department was killed by a DUI driver during a traffic stop. This marks the 13th annual "Run for Russ".

Academy formation run with class 188 and sounding off some cadence. Orange County and L.A. were there with their Trainees and lots of community support and runners. We stopped at the memorial site and knocked out 25 push ups. Finished the run and knocked out 40 more push ups. Good times.