Back Squat 10-8-6-4-2

135x10, 185x10, 225x8, 245x6, 265x4, 285x2(f)

400m Run
40 Walking Lunges
30 Sit-Ups
20 Pull-Ups
10 Kettle Bell Swings (R arm) 44/26
10 Kettle Bell Swings (L arm) 44/26
20 Push-Ups
30 Back Extensions/ Supermans
40 Walking Lunges
400m Run

Push press = 95
kb swing = 32

Chapel Habu trail out to halfway point and back

split time out-11:54
split time back-12:02

total time-23:56

21 95lb thruster and pull up
15 95lb thruster and pull up
9 95lb thruster and pull up

Workout for Monday, January 14
Warm Up

Snatch
10 minutes work up to heavy single

Squat
5 @ 50%
3×3 @ 80%

WOD
10 Rounds
In 30 Seconds do
5 Deadlift (225/155)
Max Box Jumps
30 Sec. Rest

5rft
1min max rep 45# kb clean and push press r then l arm
1min max rep 45# good mornings
1min of rest

scaled to 3 rounds
right 16,14,13
left 14,16,12
gm 30,23,26

harder than I thought.

300

felt good!

Pre-WOD
15 minutes to work up to a Heavy Jerk- 205, failed at 225

15 Minute AMRAP
7 Shoulder to Overhead (115, 75#)
50 II Under
15 Sit Up

20 min amrap 15 reps

5 pullups

10 pushups

15 squats