Strength - Bench Press
Using 3RM max
Of 1RM,
75% - 5 @ 125#
80% - 5 @ 130#
85% - 5+ @ 145# (7)

WOD -
3 rounds for time:
400m run
21 KB swings (40#)
12 pullups

3x5 Clean and Jerk

55#, 75#, 90#

Did this in my garage with no bumper plates, so didn't want to go too heavy. Will work up to 100 next time!

20min AMRAP

10 Overhead walking lunges 45/25

10 Sumo Deadlift High Pull 95/65 (MOD 55#)

10 V-Ups

12 full rounds

55# felt better this time. Try 60# next time!

10:00 AMRAP
50' Keg carry @ 156#
4 stones to shoulder @ 140#
50' duck walk @ 180#
2 stones to shoulder @ 175#

 3 - 5 Minute rounds

Switch on the minute

Burpees
Row
KB Swings #53
Slammer ball #25
Wall balls #20

Started with Burpees!

Fran

Result: 6:29

Snatch work:
Squat snatched up to 155 a few times

10 min AMRAP
3 curtis P (135)
6 hand release pushup
9 box jumps

5 rounds + two Curtis Ps

Wendler Week 1 Bench Press

5 @ 230#
5 @ 245#
5 @ 260#

3 rounds for time:
- 400 meter run
- 21 Kettle Bell Swings Rx 53/35
- 12 pull ups

with 10# ankle weights
4 rounds of
-run 400m
-5 pull ups
-12 leg raises
-20 push ups
-25 sit ups with 25# plate

3 rounds
5 minutes per round
AMRAP of each movement for 1 minute

-air squats
-push ups
-lunges
-Du's
-sit ups

1 minute break after each round

Some jack ass brought donuts to the WOD in the middle of a 60 day paleo challenge