Stength Progressions:

Back Squat (below parallel): 1x5x225, 1x3x315, 1x3x360, 1x3x410, 1x3x410, 1x6x360, 1x5x360, 1x8x315, 1x5x315

Hang Cleans: 1x5x135, 1x5x225, 1x4x225, 1x5x205, 1x5x205, 1x5x205

Jump Rope (SUs): 190 in 2 mins (PR)

WOD: For Time
20 Deadlift 135#
200m Run
20 KBS 1.5pood
200m Run
20 Front Squat 135#
200m Run
20 Burpee
200m Run
20 Pull-up
200m Run
Box Jump 24"
200m Run
20 Lunges
200m Run

================

First WOD back from vacation, felt good!

30 Seconds of work/30 Seconds of rest for 10 minutes

A) Row

*Post Total Meters.

B) Double Unders

*Post Total Reps.

A) 1486
B) 147

Romanian deadlift 3x15 reps

4 rounds

1′ row
1′ KB push press 24/16
1′ rest

3′ rest

4 rounds

1′ Wall ball 9/6
1′ ball slam 20/15
1′ rest

Find your max

Shoulder Press Lift-9
(Did L7, missed last weeks lifts- failed at 60# today 7 reps in)

“Tabata Something Else”
8 sets of each, 20 seconds on 10 seconds rest:
Pull Ups

Sit Ups

Push Ups

Air Squats

Count Total reps from all exercises.

1RM for 3 x touch and go power clean + 1 split jerk.

There is no description for this WOD as it is stat.

2.5mile run
21-15-9
Push-up
Chair dips
Air squats