Push Jerks

Strength:

Push Jerk 3,3,3,3,3 - 185, 205, 225, 235, 245

-then-

Handstand Practice

Josh!

Strength:

Back Squat 20rm - 230#

Bench Press 5,5,5 - 185#, 205#, 215#

Metcon:

"Josh"
21 OH Squats
42 Pull-ups
15 OH Squats
30 Pull-ups
9 OH Squats
18 Pull-ups

Time - 4:59

*Used 115# instead of 95#
**Last done in Sept. '09 @ 95# - time of 4:18

Strength Strength Strength!

Strength:

Power Clean 3,3,3 - 225#/235#/245#

Ham Developer (2-2pood KBs with red band through handle...Standing on tire) 5x5

3 x Max Chin ups - 18,18,12

Metcon:

3 rounds:
10 Floor Wipers (3 count)
10 DB Hang Power Cleans (45#)

20rm Cycle Starts Today!

Strength:

Back Squat 20rm x 2 - 225#, 185#

DB Shoulder Press 1x10 (35#/25#/15#) and 1x6 (35#/25#/15#)

Metcon:

AMRAP in 10 minutes:
10 Supine Pull-ups
10 Tru Push-ups

Tough WOD

Strength:

Back Squat 3x5 @ 300# (same weight as Monday's)

Floor Press 3x5 @ 185#,205#,225#

Metcon:

10 Rounds:
3 Power Snatch (145#)
5 HSPUs
7 Pull-ups

Time - 15:02

"Lizzie!"

Strength:

1x5 @ 315#
3x5 @ 275#

Metcon:

"Lizzie"
12-9-6-3
Power Clean (185#)
Ring Dip

Time - 4:20

Rope Climb Work!

Strength:

Back Squat 3x5 @ 300#
Push Press 1x5 @ 185#, 1x5 @ 195#, 1X5 @ 205#

Metcon:

50-40-30-20-10
Double Unders
25-20-15-10-5
GHD Sit-ups
*2 Rope Climbs after each round

Time - Between 9 and 10 minutes