STRENGTH
Shoulder Press
5 x 60% of 1RM
5 x 65%
5 x 70%
75,85,95

WOD
AMRAP in 12 mins
5 handstand pushups :did box push ups
7 ground to overhead (95#)
9 air squats

POST
50 rings dips in as few sets as possible.
4 sets w/ blue band

20 18 12 Push ups/ Rows
10 8 6 6 Dumbbell Curl/Push Press

20 18 12 Push ups/ Rows
10 8 6 6 Dumbbell Curl/Push Press

25lb DB

at home workouts. forced to work in the basement to avoid the heat. I'll add some 45lb piston presses into the mix.

BB Gymnastics

1) 7X2 Vertical Clean off High Boxes + 1 Split Jerk – heavy but fast, rest 60 sec.

185/185/185/205/205/215/225 (missed jerk)

Strength

1) Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.

310/325/345/360(f)/345

2a) 4X5 Push Press – heaviest than last week (fuck! it’s heaviest possible), rest 60 sec.

125/125/125/125

2b) 4X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec.

275/275/275/275

For Time:
Reps of 10 down to 1
Deadlifts @ 225#
Dead Hang Pullups
Ring Dips

5 Rounds:
100ft Bear Crawl
100ft Buddy Carry
100ft Farmers Carry

90 burpee dumbbell clean and jerk (15# DBs).

Max Weight Deadlift 1 RM

Back Squat
3x185
3x185
3x195
3x195
3x205
3x205
3x210

then
For time:
21-15-9
OHS 95#
T2B

Buy in 5/3/1 Squats

Each member much choose 5 goats to take on in this “Fight Gone Bad”-Style WOD.
- 1 or 2 Barbell Movement
- 1 Cardio Movement (Calorie Row, Calorie Airdyne, or Double Unders)
- The remaining movements can be something gymnastic like pull ups, burpees, push ups, box jumps, or something weighted like wall ball, swings, etc.

3 Rounds: All movements are performed for 1 minute , moving from one to another. After all five movements are completed, a 1 minute rest is taken.

2 x 25m Kettlebell Walking Lunges

Buy-in: 5/3/1 Cycle 3,Wk1 (195×5, 225×5, 250×5+ (15))
WOD: (reps/round)
Muscle ups (6/4/2)
115# Push Press (15/12/9)
Pistols w/ med ball (12/6/7)
Calorie airdyne (20/13/14)
145# Power cleans (10/8/8)
Total of 146
Cash out: 2 pood

Worked on snatches for an hour up to a new PR at 175lb.