Baseline: Pre-SOP and box breathing, then ROM drills. D/U x 20, 15 clapping push ups, D/U x 20, 15 clapping push-ups.

Strength: Strict press – Warm up then, 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps.

Work Capacity: Complete as many rounds as possible in 20 minutes of:
Row 500m
Max rep push ups
*Score is number of push ups performed.
Score: 160

Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Four rounds for time of:

15 Push-ups
15 Sit-ups
15 Kettlebell swings, 35 lb
15 Jumping squats

3 rounds:

50 DU
10 DL #155
10 KB Swing #53
10 Goblet Squats #53
200m Run

"Tumilson"

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 55 pound dumbbells

Did 30 sec L-hang afterwards

12 AMRAP

12 box jumps - 24 in
6 thrusters - 45lb
6 lateral burpees

5 rounds + 6 thrusters

Warmup:
30/20/30

WOD:
AMRAP 10 minutes:

FSQ 135lbs (80 reps)

rest 3 minutes

Farmers Walk 400m with 55lb dumbbells (8:30)

L-sit on rings :20/:10 x 10

Games WOD:

5 Rounds
C2B pullups 3
burpees 6

2:35

Oly Chipper
5 Power Cleans (95/65)
3 Shoulder-to-Over-head
6 Front Squats
4 Thrusters
10 Deadlifts
3 Snatch
8 Back Squats
3 Over-head Squats
4 Walking Lunges
1 Bear Complex

Too easy. 6:28. RX

a) Wk 1 BS: 7,8×195#
b) WOD: 5+18 sit ups
c) 4×20 UB GHD hip ext + sit ups, 2 min rest
d) 5 rd: 10 cal airdyne + 10 burpees AFAP, 1 min rest
e) MU progression practice

Last time in parens October 2011
Pull: 48 (49)
Push: 71 (64)
Sit: 73 (79)
Squat: 121 (104)

Total: 316 (296)

PR

5 5 5 5 5

can't do just body weight yet for 5 - got four and failed. can do 5 w blue band real easy, double orange is okay too.

100 pushups, 200m run every time have to rest. 22:10 (only got 90 or so)