WOD: Strength Progressions

Squats: 1x5x135. 1x5x225, 1x5x315, 1x3x355, 1x3x405, 1x3x415, 425 (failed - hurt groin)

Hang Cleans & Presses: 1x3x135, 1x3x185, 1x1x205, 1x1x225, 1x1x235, 1x1x245, 1x3x225, 1x4x205, 1x5x185, 1x5x185, 1x5x185, 1x5x185

Jump Rope (SUs) ; 7 sets/100 reps per set
Dumbbell Cleans & Presses: 5sets/8 reps usinf 50lb DBs

Kettle Bell (50lbs)/Wall Balls (20lbs) - 21-15-9

For time

100 Overhead Squats 95/65

10 Box Jump penalty every time the bar is dropped 24/20

AMRAP in 15min:

20 jumping pull-ups
20 wallballs 20/14 lbs
200m row

4 rounds + 14

21 - 15 - 9
Deadlift (100kg)
Handstand push up
For time

HSPU to foam roller depth

21 – 15 – 9
95# OHS
Burpees

400 m run
12 deadlifts
9 hang hower cleans
6 push jerks

800 m run
2 rounds:
12 deadlifts
9 hang power clean
6 push jerks

50 burpees

7x2 Back Squat-(195lbs)
-Start with 80% of 1RM and work up to a 2RM.

For time*:
60 Bar-Facing Burpees
30 Overhead Squats (65lbs)
-all with 5lb ankle weights

*15-Minute cut off.

Bench Press:
1 Rep (Max Weight) 95#
10 Reps (75% Max Weight) 75#
1 Rep (Max Weight) 95#
15 Reps (65% Max Weight) 65#
1 Rep (Max Weight) 105#
20 Reps (55% Max Weight) 65#

Hamstring still on the mend so no deadlifts for me...
Incorrectly remembered my 1 RM and started light - doh!

Did two 2 minute jump rope sets instead of sprints

Run 1600 800 400, rest 2min. between rounds
Shuttle Sprint (4, 6, 8, 10)

For Time: Start w/4 Burpees & then do 4 Burpees every minute
Rx (95/65)

Used 35# on all but OH Squats. 12# bar on OH Squats. Shoulder wouldn't allow 35#. At 6 minute mark, dropped to 2 burpees every minute. Continued burpees throughout.

-20 Thruster
-20 Sumo DLHP
-20 Push Jerk
-20 OH Squat
-20 Front Squat