Strength:

Back Squats (high bar, below parallel) - 4x135, 4x185, 4x225, 4x255, 4x275, 4x315, 4x335, 4x355

Metcon:

3 Rnds: 15 Back squats (200lbs), 15 T2B, 150ft bear crawl

Time - 11:21

Feb19 Rest Day

Feb20 T3-
Clean pull low-8x95#, 8x115#, 8x135#, 8x155#
Clean high pull-8x135, 3x8@155#
SS Pull up-4x8/ Split squat 4x8 each leg @ 135#, 155#, 165#, 185#
SS Incline bp-4x8 @ 95#, 115#, 135#, 145#/ Lateral squat 4x8 @60#
Plate raise- 4x8 @ 25#, 35#, 45#, 45#
Farmers carry- 3x50yd @ 2 105# db

Feb21 T3-
Wu work on pose running mechanics on the turf and the curve.
Plate push- 2-5x30yd@45# rest 5min between sets

Feb22 T3 Morning-
Clean low pull- 3x8 @ 95#,115#,135#
Clean high pull- 5x8 @ 135# all
SS Bench press 5x8 @ 95#,115#,135#,155#175#/ Swiss ball roll in
SS 30 degree db raise 4x8@10# ea/ Inverted row w/ feet elevated
Row 500m rest 1 min 3min airdyne rest 1 min 500ft on continuos rope
Afternoon-
Squat wu 2x5@115#,135# work set 1x20@225# rest 5 min
10 min amrap- 3 mu, 5 ttb, 20 du rest 3 min
5 rounds- pendelay row 5x@115, 20 du (3:34)

Treadmill
11 miles
2:12

First time doing this wod
45lbs x 21
55lbs x 18
55lbs x 15
65lbs x 12
75lbs x 9
85lbs x 6
85lbs x 3

I didn't time it. i knew it was going to be a long one

Thats 84 reps of power clean and burpee

Bench Press:
set 1:3 reps (8o% RM)
set 2:2 reps (90% RM)
set 3:1 reps (100% RM)
set 4:3 reps (80% RM)
set 5:2 reps (90% RM)
set 6:1 reps (100% RM)
Rest between sets 1:30 or 2:00 minutes. Then Amrap in 9 minutes of:
A: Power clean 3 reps.(135/95 lb.)
B: Rhin ups rings 6 reps.
C: Pull-ups 9 reps.

Pre-WOD:
- 3 Back Squats - 225#
- 3 Weighted Pull Ups - kipping

WOD - For TIme:
Reps: 35, 25, 15
- KB Swings (#53/35#)
- KB Weighted Sit Ups (#53/35#)

Post-WOD
Bench Press Challenge
5 min of barbell (#135), Dumbbell press (45#) (both arms)
Do as many reps on one, then switch to the other until time is up
Maxed out (26 reps) on first set of barbells and ruined the challenge. Need to pace the reps.
Did 53 total reps.

Warm Up: 5:00 jump ropes, shoulder prehab, foam roll calves

Strength: OH Press 73lb
5-5-5+, then 1 set AMRAP @ 70% day’s weight (6) 70%(16)
superset with 4 sets, alternating
AMAP strict pull ups 19
AMAP srict chin ups 19 half with red until failure then blue

Met Con: 3 rounds for time
15 push press (95/65)
10 box jumps (24/20)
20 double unders single 5:29

Mobility: partner foam roll calves, ass to grass

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups
I have been dreading this WOD since reading it. I workout in a regular gym and was going to do this a couple of times but the gym was packed and the treadmills were all jammed up, so I couldn't do it.
The big problem was I popped my right calf muscle in my 3rd or 4th round. My calf seized up and was really in pain. I basically stopped and thought it was hurt, and I'm still hoping that it's just sore and/ or pulled a little bit.
I was running much fastere than I thought I would for the first 3 rounds at about 11 or more mph, and the air squats were basically broken up into about 35,30,15. I was not as fast but very little rests on the air squats. I was going FULL ROM with the squats as well. I was doing all the MUs in most rounds as 6+2, and in the last 2 rounds I was doing 5+3 & the last round was 4,2,2. The running slowed me down in the last 2 rounds because of the calf. I was tired for sure but the calf seizing up & the fear of getting hurt slowed me down.
GREAT KILLER WOD

Strength WOD: Snatch Barbell Complex
3x Snatch Grip Deadlifts
3x SnatchPulls
3x Muscle Snatches
3x Power Snatches

(Increase weight every set but mainly focus on its virtuous form and mechanics)

Conditioning WOD:
EMOM
14x Mountain Climbers
3x Front Squats
2x Shoulder To Overhead
15min CAP

(Keep going until you fail to complete all 19 reps in 60 seconds… You CAN’T quit, you must not meet the required reps on a round to stop)

Strength WOD
3x snatch grip deadlifts
3x snatch pulls
3x muscle snatches
3x power snatches
Increase weight every round.
Got up to 55#

Conditioning WOD
EMOM
14x mountain climbers
3x front squat (55#)
2x shoulder to overhead (#55)
for 15 min.