Shoulder Press 3.3.3: Increased my 3 rep max by 15#. YAY!!

Then:

15 min AMRAP

5 HSPU: Blue/Green band first two rounds 24" box for the remainder

10 Ring Dip: green band

20 Wallballs 20/14: still struggling to get the 14 pound ball to the 10 ft mark

4 rounds 3 HSPU

Warm-up:
200m run
10 burpees
10 walking lunges (each leg)

Workout:
Timed interval runs - continuous clock.
200m - 35 seconds
30 second rest - 1:05
400m - 2:41
1 minute rest - 3:41
800m - 7:36
2 minute rest - 9:36
400m - 11:22
1 minute rest - 12:22
200m - 13:19

At this point I had to call it quits, my right calf started locking up a lot as a results of all the DUs on Monday :-( Oh well!

For those who were curious should have been another 30 sec rest, 400m, 1 min rest, 800m, 2 min rest, 400m, 1 min rest, 200m - stop.

Overall, still happy with my performance with a bum calf :P

4x4x60-80kg

For Time:

30 Clean and Jerks - 115lbs *modified

3 Rounds, 3 minutes per round
1 minute rest between rounds

25 Burpees buy-in, then...

Max rep OH Squats (95# M, 65# W)

Used 45# and got 9, 8 and 8.

5X3 Thrusters (45-55-65-75-85)

WOD: 6 minute clock

800 Meters
Thrusters (Rx 95/65)- AMRAP

4 rounds
run 200m
15 ring pushups

rest 3 minutes

4 rounds
50 double unders
15 power cleans 132lbs

3 x 5

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

REST DAY / OPEN GYM