Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups

Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups

Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Scaled: thursters 53#, purple band for pullups

For time
5-10-15-20-25-20-15-10-5
Unbroken rkb swings

WOD:
Deadlift 1-1-1-1-1-1-1 reps

225-315-315-335-345-365-405(f)-405(f)

Ride to Gym 1mi
20min warmup

Bench Flat-135-155-185-205-225-245(1RM)
Bench Decline-135-185-185-185
Hammer Strength Incline Press 180-188-190
Machine Fly 200-210-210

SO CLOSE TO 405!!!! I'm gonna get there by the end of summer for sure.

7:45am
Clean
5x 85# 5x 105# 5x 125#
Deadlift 
5x 145# 5x 185# 17x 220#

21-15-9
Kettlebell swings 1.5 pood
Double unders
2:04

12:30pm
Shoulder Press 3-3-3-3-3
95#-105#-125#x2-120#-95#

4 RFT
400m run
50x air squats
11:00 

For time

• 42/30/18 Kb Full swings
• 21/15/9 Burpees

It's Thursday morning and that means 5 AM resistance and speed lifting work before the second WOD tonight at 5:30 PM.

Resistance/Speed Lifting:
Set 1:
Box Squats
Red Band, 1 Knot
12x 2
55% of 1RM
145 lbs

Set 2:
Shoulder Presses
Red Band, 1 Knot
12x 2
30% of 1RM
45 lbs

Auxiliary Exercises:
3x 8 Romanian Dead Lifts @ 185 lbs
40 Reverse Hypers @ 50 lbs
3x 8 Floor Press (95 lbs, 95 lbs, 115 lbs)
Max Reps Push Ups (35)
50 Wipers

One of the bad things about the 5 AM lifting, when you know you're coming back in 12 hours to do the WOD, is seeing the day's WOD. All I'll say is that tonight is going to suck ass ... Fran with an evil addition to her.

100 x 5kg Windmills

2 rounds:
- each leg
- 15 x single leg deadlifts (body weight)

5 rounds:
- 30secs on 15secs between stations
- skipping
- air squats

Complete the following:
- standing on 3" step, with barbell touching ground each rep
- 15 x 20kg single leg deadlift
- 15 x 20kg single leg deadlift
- 30 x 20kg deadlift
- 15 x 20kg single leg deadlift
- 15 x 20kg single leg deadlift

OTMEM (on the minute evry minute):
- 10mins
- 7 x lunge (foot on 3" step)
- 7 x lunge (foot on 3" step)
- 7 x 30kg strict press
- double work on final minute

2min straight arm plank hold + 4 burpees immediately after

30 Barbell Rollouts

3 - 5 Minute Rounds
During the 5 minute rounds switch stations on the minute, timer keeps running
1 Minute rest between rounds

Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)
Sumo Deadlift High Pull: 75/55 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)

On call of "rotate," the athlete(s) must move to next station immediately for good score.

One point is given for each rep, except on the rower where each calorie is one point.

3 - 5 Minute Rounds
During the 5 minute rounds switch stations on the minute, timer keeps running
1 Minute rest between rounds

Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)
Sumo Deadlift High Pull: 75/55 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)

On call of "rotate," the athlete(s) must move to next station immediately for good score.

One point is given for each rep, except on the rower where each calorie is one point.

3 - 5 Minute Rounds
During the 5 minute rounds switch stations on the minute, timer keeps running
1 Minute rest between rounds

Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)
Sumo Deadlift High Pull: 75/55 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)

On call of "rotate," the athlete(s) must move to next station immediately for good score.

One point is given for each rep, except on the rower where each calorie is one point.