10/8/14

Bench 185x4, 200x3,190x4
Weighted pull ups 53x3, 63x2,35x3

8min AMRAP
6 renegade row
10 db front squat
15 db push press

4 + 10 PP
30,30,20,20,30#

front squat, bench, then WOD

Monday WOD
5x3 front squat
5x3 bench press

10m shuttle
1..8 db front squat/ push press
Post db weight and time

FS: 185,205,215,225,245x1,225
bench:185,205x2,185,205x2,200x2 (set with x2 I needed help on 3rd rep)

shuttle run/db WOD: 30# db time 3:50

Ten rounds...one round consists of the following:


One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
*Do not drop the weight.
*Do not set it down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
‎
55# 3:37.9 (no penalties)...should go heavier next time. Try and make this a 6-7 minute WOD.