Wod

3 strict press 20x1 125,130,135,135,135
5x5 chin ups 21x1

4 rounds
2 min
6 wall run
AMRAP HR push ups 26,21,18,16
Rest 2 min

11/10/2014

press 115x5,120x5,125x5,125x5

fran w/30# db 4:48

a.  back squat 30X0 - 185x5, 215x3, 235x1, 255x1, 285f, 265
b. strict pull up 13,9,9,7,8

10/23/14

press 125x3, 130x3, 135x2, 135x2, 125x3

leg lowers x8 after each press

5 rounds 1:1 work to rest
10 push press 115#
10 t2b
8:25

10/16/2014

thruster 2.2.2 x4

115,125,135,155

EMOM 12 minutes
1 25 squats + 10 jump lunges
2 10 sit ups + 8 chin ups
3 40s toe top plank

10/14/2014

4 rounds:
DL 4-6 (280x6, 325x5,340x4,350x3)
20 seconds rest
max rep push ups @ 1010 (27,24,20,15)
Rest 3 minutes

conditioning 3 rounds:
3 MM (35# db) 13:43
15 box jump overs (30" rd 1, 24" rds 2-3)
30#slam ball on shoulder with 72#kb in opposite hand farmer carry
hold hollow hold while parter does MM and box jumps (rest during farmer carry)

10/13/14

1RM GTO
95,115,135,155,175,190, 200F (cleaned it but failed the jerk)

8 min AMRAP (3 rds + 4 GTO+ 5 pull ups)
4 135# GTO
8 strict pull ups