squats

back squat 5-5-5
185, 205, 205, 205

4 rds for time
25 yd walking lunge
25 yd broad jump
2.55

185
8

Thruster

2 rds for time
500m row
30 thrusters @ 95#
10.35

Then

2 rds for time
30 SDLH @ 95#
15 hspu
9.06

?
7

GTOH and burpee pullups

8 rds of tabata thrusters @ 65#
60 reps total

21-15-9
GTOH @ 95#
hands release burpee pullups to rings
13.40

?
7

partner wod DL and burpees

15 minute AMRAP with JP. Rest while he works
5 DL @ 275#
10 over bar burpees
I went first and we got 5 rds plus JP got 8 burpees.  2 burpees away from both of us doing 6 complete rds

?
8

max snatch

snatch 1RM
135 squat snatch matches PR

95, 95, 115, 125, 125, 135, 145f

185
7+

Tuesday

4 rds for max reps - 1 minute at each station and 1 minute break between stations
pullups
pushups
situps
squats

Total - 530

?
7

Monday

Tabata Thrusters @ 165#
58 reps

Ladder
100m row, 10 box jumps to 30"
200m row, 20 box jumps to 30"
etc

4 rds plus 500m row and 25 box jumps

?
?

Friday

5 squat cleans 95#
5 squat snatch 95#
10 pullups
10 ring dips
20 situps
20 walking lunge

12.55

185
7

Turkish Get ups

Turkish Get ups
as heavy as possible
16kg, 20, 24, 30, 36- only really got my right arm on the 36kg.  Dropped the bell on the last move coming down for the left arm
also did 65# with a barbell

185
7

Wednesday

12 min AMRAP
5 Front Squat @ 75% (175#)
25 back extensions
5 rds plus 3 squats

Then

100 yd sled push
1.33
Pretty sure we only pushed 80 yards

185
7

Tuesday

Shoulder Press - 1-1-1-1-1
95, 105, 115, 125, 130f

Push Press - 3-3-3-3-3
115, 135, 145, 155, 155

Push Jerk, 5-5-5-5-5
135X5

186
7

Monday

5 rds for time -- 1 minute rest between rds
5 burpees
5 clean @ 80% 1RM -- 165#
5 burpees
9.45

Then

Annie
50-40-30-20-10
Double unders
situps
9.38  -  PR is 5.41

184
8

Saturday

Squats X5
135, 185, 205, 205

10 rds for time
10 deadlifts @ 135#
15 pushups
15.05

184
8+

Wednesday

400m row
10 pushpress @ 115#
400m row
10 hang clean @ 115#
400m row
10 Thruster @ 115#
400m row
10 DL @ 115#
400m row
11.49

185
7

Tuesday

OHS 3-3-3-3-3

135, 135, 145, 155f, 155, 165f, 165f

core work

187
8


So close on 165-  got 2 reps on both sets.  the first fail i missed at the bottom of rep 3.  the second set I got all the way up but I just couldn't control it at the top

Monday

5 rds for time
20 pullups
40 pushups
60 squats
32.26

188
8+

Saturday

Nancy
5 rds
15 ohs
400m run
16.20

Friday

15 min amrap
5 burpees
10 wall balls
20 Situps
8 rds + 5 burpees

Thursday

100 KB Swings @ 24kg
50 pullups
25 SDHP @ 95#
1000m row
16.43

187
8+

Wednesday

back squat- 3-3-3-3-3
135, 185, 205, 215, 225

12 min amrap
15 squat boxjumps
20 jumping lunges
5 rds + 10 lunges

Tuesday

5 rds - for time  -- 2 min rest between rds
10 burpees
3 shoulder press @ 95#
50 double unders

8.46 excluding rest

186
7

Monday

3 rds
30 DU
10 OHS @ 95#
3 rds
10 HSPU
10 yd sled push @ 360#

9.26

190
?