5X5 Bench Press (worked up to 230 lbs)

WOD:
7 Minutes, AMRAP:
-3 HSPU, 3 Pull-ups,

-6 HSPU, 6 Pull-up

(add 3 reps for each additional round)

3 Minute Rest

5 Minutes, AMRAP:
-10 Toes-to-bar
-20 Double Unders

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Bench: 135, 185, 205, 225, 230
HSPU/Pullup: 18 hspu, 12 pull ups
T2B/DU: .5 round (cramped up)

AMRAP 90 for sweat
row 3000m
32 pull ups
18 power clean 60/40kg
kb thursters 12+12 24/16kg
32 push ups

Three rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

For time:

50-40-30-20-10

Double Unders and Sit ups

(2x if no double unders)

Additional workout: Shoulder presses 3-3-1-1-1 looking for max weight

50-40-30-20-10
Double-unders
Sit-ups

For time:

50-40-30-20-10

Double Unders and Sit ups

4:48 RX Anchored my feet because I had to do Barbara after.

21, 15, 9 - thrusters and pull ups (95)

21-15-9 Thrusters (95lbs.), Pull ups

First time doing Fran in quite awhile. Thrusters felt good, Pull ups did not feel good, couldn't keep the butterfly rhythm going on set 15 and 9. I even whacked my chin on the bar on the round of 15!! Didn't set a PR but overall felt good about my movements.

"Manion"
7 rounds for time:

400m 
Run
29 Back squat 135 lbs/95 lbs

did 4 rounds in 30min., was sharing a bar and not really doing it for time anyways

Sunday 101212

Five rounds for time of:
22 Kettlebell swings, 40 lb. dumbbell
22 Box jump, 24 inch box (step-ups)
Run 400 meters (Row 640 m)
22 Burpees
22 Wall ball shots, 20 pound ball (10 lb. ball accessible)