20 Deadlifts (185lbs) /Run 400m

20 DB swings (50lbs) /Run 400m

20 Overhead Squats (95lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups /Run 400m

20 Box jumps /Run 400m

20 Hang Cleans (95lbs) /Run 400m

28:35

Shoulder Press: 5x1

115-125-135-145-150
* Last two sets I had to push press to get weight up.

Push Press: 5x3

115-135-140-145-150

Push Jerk: 5x5

115-125-135-145-155

"Jason"

100 Squats
5 Pullups/5 Dips
75 Squats
5 Pullups/5 Dips
50 Squats
15 Pullups/15 Dips
25 Squats
20 Pullups/20 Dips

15:41

21-15-9 reps of:

HSPUS
400m Run
Weighted Pullups (15#)

17:25

9-6-3 reps of:

SDHP 135#
Push Jerk 135#

6:03

Struggled with 135# on the SDHPs, so for sets 2 & 3 went down to 115#.

15 Deadlifts, 225#
12 Burpees
10 Deadlifts
24 Burpees
5 Deadlifts
36 Burpees

11:25

Thrusters 1-1-1-1-1-1-1


95-115-125-135-140-145-155(F)

3 RFT:

5 Deadlifts
5 Hang Cleans
5 Push Jerks
10 Burpees

9:00

"Helen"

3 RFT:

400m Run
21 DB Swings, 50#
12 Pullups

12:22

2X:

3 OHS
6 Push Jerk
9 Front Squats
12 Hang Cleans
400m run (8% incline,7.4 mph)

Use 95# for all lifts.

Did not keep time as I was training with Elisa and there was too much of a delay waiting for the treadmill to start up.

TEST WOD #4

OHS 5 X 3

1: 95#
2: 115#
3: 125#
4: 135#
5: 145#

"Daniel"

50 Pullups
400m Run
21 Thrusters, 95#
800m Run
21 Thrusters, 95#
400m Run
50 Pullups

31:16

TEST WOD #3

Clean and Jerk 1 x 7

95#
115#
125#
130# (f)
130# (f)
125#
130#

TEST WOD #2

"Diane"

21-15-9 reps of:

185# Deadlift
HSPU

5:45

TEST WOD #1

200 SDHP for time.

11:23

4 RFT:

Run 400m *8.5 mph on treadmill
50 Squats

12:59

5 RFT:

1 Shoulder Press
3 Push Press
5 Push Jerk
15 Situps

115#

9:57

"Katrina"

3 RFT:

10 Hang Cleans, 95#
10 Pushups
10 DB Swings, 50#
10 OHS, 95#
10 Burpees

15:16