Strength

Weighted Pull-up @ 20X0; 3-2-1-3-2-1; One set every 2 mins

WOD

8 rounds:

20 sec Air Squats
10 sec Rest in Active Bottom of Squat
Run 1 mile.

Strength: Shoulder Press 5 x 4: 33,33,43, max 1 rep 48 (help with last 4)

WOD: 10 Jump over bar burpees/ 10 deadlifts (83lbs) X 5 rounds

A.

4 sets of the following:

10 DB Split Squats/leg (40lbs)

Rest 30 sec.

30 sec. Tuck Hold

Rest 30 sec.

B.

30 sec. Deadlifts (135lbs)

30 sec. rest

30 sec. Ring Rows

30 sec. rest

7 Rounds

Back Squat

5 Sets of 5 reps @ +5# from last Monday

3@#225
1@#235
1@#240

Time will be tight to get all of this in so get warmed up and get right to work and keep rest periods adequate but not long (1-3 Minutes)!

Press (OH Strict)

4 Sets of 5 @80% 1RM

Time will be tight to get all of this in so get warmed up and get right to work and keep rest periods adequate but not long (1-3 Minutes)!

Strength: shoulder press 5 x 5 (45, 45, 55, 60, & failed @ 63lbs)

WOD: 5 rounds
10 DL @ 95lbs
10 over bar burpees

Time: 8:40

Pre WOD:
5x2 Bench Press: 225-245-260-270-275
1 max set @ 135# - 34

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5 minute AMRAP: 6.5 Rounds
-20 DU's
-5 Burpees

1 minute break

5 minute AMRAP: 5.5 Rounds
-20 Airsquats
-5 T2B

Karen - 150 wallballs
Did this in 9:42 at about 5:15 this morning.
I woke up a little later than I wanted to only had a tiny bit of warm up in the apt.
I did this as 15 sets of 10 to see if the reduced rest between sets would give a good result.
I liked it. Maybe I'll start with a few sets of 15 then go to 10s and see if that helps next time.
I took a few minutes rest then did 300 DU for time
I did the DUs in sets of about 20 but was tripping up a bunch more than I wanted to after only about 140. I did the DUs in about 5:56

12 X ~60% of max (70#)
9 X ~75% of max (90#)
6 x ~90% of max (105#)

Based on 115 max

Push Press
--95lbs

21-15-9
Overhead Squat
--45lbs
Handstand Pushup
--Using Box