Wednesday

3 rds for time
20 wallballs
20 SDHP @ 75#
20 box jump @ 24"
20 push press
20 calorie row
1 min rest

18.16

191

Tuesday

Back squat X3
135, 185, 225, 245, 255PR

AMRAP 3 min
Tire flips
26

193

Monday

Shoulder Press X3
95, 105, 115, 115, 125F (X2)

5 rds for time
10 ring dips
15 wall balls
8.27

191

Wednesday

Back Squat X5
135, 155, 185, 205, 215

Pullups X2
BW, 25, 35, 45, BW

AMRAP in 1 minute
1 DL at 225#
2 Clean at 175#
3 muscle ups
4 HSPU
 6 total reps

rest 1 minute
AMRAP in 2 minutes
5 total reps

Rest 2 minutes
AMRAP in 3 minutes
14 total reps

191

Monday

Row 500m - 1.45

1RM Thruster
95, 115, 135, 155, 175, 185(PR)

8 min ladder
3 thruster @ 95#
3 pullups
Increase by three each round

15 thrusters and 6 pullups

190

Friday

3 rds not for time

1 rope climb
2 tire flips
3 muscle ups
4 HSPU

Ass and abs "Annie"
50-40-30-20-10
walking lunge
situps
9.09

189

Thursday

back squat
X5 135, 155, 175, 195, 215, X3 - 225, 235

Shoulder press X3
95, 105, 115

69 double unders

190

Monday

Back squat - X3
135, 155, 185, 185(deep), 185(deep)

Practice double unders and triple unders
got 2 triples- not together

2010 NW regional WOD
3 rds for time
10 reps 135# OHS  -- 1st 10 unbroken (PR)
50 double unders

7.59

189

Grace

Grace
30 clean and jerk at 135# for time.

4.22

193

Thursday

Back Squat X3
135, 155, 175, 185, 205

Row 2k
8.05

191