7 X 3 Bench Press
(95-100-105-110-115-120-125-125)

WOD
12min AMRAP
21 II unders
15 HR push-ups
9 C2B pull-ups

4 rounds + 21 DUs + 6 HRPUs

Work Out #1
-15-20 Minute Jog/Run
-3 X 20 Sit Up
-3 Minute Total Plank
-Mobility/Foam Roll/Stretch

OR

Work Out #2
4RFT
-400 Meter Run
--15 KB Swings (53/35)
--15 Sit Ups

33 Burpees w/ 20 lb vest

Three 5 min rounds for max reps total:

Rest 1 min between each round:

Min#1 TTB
Min#2 SDHP #75
Min#3 Box Jumps 24"
Min#4 Wall Ball Shots #20
Min#5 Push Press #95

WoD:20 min AMRAP:
10 x BF Situps
10 x Push Ups
10 x Lunges (15/10kg overhead)
10 x Pullups
10 x Box Jump (45/60cm)

7 rounds + 6 situps

Warmup:
3 rounds
* samson stretch
* 10 GHD
* 5 dips
* 15 push ups
5 rounds
* 6-8 hang snatch (45,65,85,95,100) starting to get the hang of it.

WOD
Four rounds, 20 - 15 - 10 and 5 reps, for time of::
* 185# back squat
* 24" box jump
* knees to elbows

3 Rounds

400M Run
21 KB Swing #53/35
12 Pull ups

30 rounds
NOT for time

500m Ergo bike
4 RH + 4 LH Single dB overhead lunges

500m Ergo bike
3 x Strict pull ups

Pull up
Push up
Kb swing @ 1.5pd
Push press @ 75lb
Calorie row

Each 1min round
1min rest athe end of each round

“Bradshaw”

10 Rounds

3 HSPU

6 Deadlifts 225/155 -80 lbs

12 Push ups

24 Double unders- mod 9 squats

First WOD since my calf injury. Felt pretty good but taking it slow so that I can start to run soon.