5x5 push press
75#

Helen
3 Rounds for time
400m row
21 kb swings (35#)
12 pullups
Did Rx but didn't complete wod w/in 15 min cap. Had about + pullups left.

Class will be at 4:30 Monday:

Skill:
6 rounds
- 3 position clean + 1 jerk (top down, hi hang, above knee, then from the floor)
- 3 muscle ups (bar or ring, sub 5 strict ring dips)

Conditioning:
3 rounds for time.
-Stoplight run
-20 Toes to bar
-7 shoulder to overhead (155/105)

Complete as many rounds and reps as possible in 12 minutes of:
-50x Squats
-30x Push-ups
-15x Pull-up

4 Rounds with 15 Squats

For Time:

50 Tire flips
50 Wall balls (20 lbs 10 ft. target)
50 Burpees

375# BS 5 reps /go to 20 rep
170# Press 5 reps /miss at 5th rep. go to 20 rep
570# Farmers Down / lost grip half way. try again. more chalk
240# Bench 5 reps/ go to 8 rep

From P90X. Each exercise is 25 reps unless otherwise noted:

In & Out
Seated Bicycle (forward and reverse)
Seated Crunchy Frog
Wide Leg Sit-Ups
Fifer Scissor
Hip Rock n' Raise
Pulse Up
Roll-up/V-up Combo
Oblique V-up (25x each side)
Leg Climb (12 each side)
Mason Twist (50x)

21-15-9 Thrusters (55lb) and Pull Ups (black resistance band). Pull-ups were miserable. Thrusters were doable.

Five rounds for time of:
90# Deadlift, 15 reps
15 push-ups

Tuesday 130402
For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps
(Hice con 40kg)

EMOTM 10min.: 5 strict pull-up
4 rounds:
400m run
21 reps deadlift 185lb (hice con 75kg)