15-12- 9
Deadlifts 275 / 185
Handstand Push-up

20 reps of Clean and Jerks 185/115

15-12-9
Thrusters 135 / 95
C2B Pull-ups

Partner WOD:

2 rounds with Chip
200m run with disassembled barbell( with weights as well)
Each partner completes:
30 deadlifts
20 hang cleans
10 push press

After the two completed rounds each partner does 30 pull ups

Then did part of yesterday =

7x3 Bench Press @ 225, 225, 225, 245, 245, 265, 245
3x8 Row @ 135, 155, 165
GHD Sit ups - 4x10

2 Separate Rounds for Time:
Run 400m @ 75%, Sprint 100m
1- 1:41
2- 1:50

2 Min AMRAP of Sledge Hammer Swings:
73 Swings

Tabata Style for Total Reps:
Suitcase Deadlifts w/ 80# KBs - 60
Power Snatches @ 95# - 37
Wallballs @ 20# - 73
10m Sprints - 42
(212)

For time

21-15-12-9-6-3

Pistols (alternating legs) <-- Suck at these. Used a ring to help balance pull up seemed slightly harder then using the rack system to assist. Need to work on these.

KBS 1.5/1p
KBS were fine and felt easy thru the whole time. Only thing that slowed me down were the Pistols.

Wendler Cycle Deadlift and Shoulder Press
DL - 3x230, 3x260, 3+x295 Finished 5
SP- 3x95, 3x105, 3+x115 Finished 7

5 Rounds for Time:

10 Power Cleans (135 lbs)
15 Wall Balls

3 RFT:

5 ascents of 15 ft. Rope Climb
25 Squats (185 lbs.)

Run 800 m.
28 Kettle Bell Swings
28 Strict Pull Ups
28 Kettle Bell Clean and Jerk
28 Strict Pull Ups
Run 800 m.

Weighted Pull Ups:

7 sets of 2

3 rounds for time of:

800m
50 Thrusters (45 lbs)
25 pushups (hands off the floor)

Bethel to home