Hang Clean 5 x 3

95-105-115-125-135(f)lbs

Bench Press 5-5-5

155-185-195lbs

"The Gauntlet"
35 SDHP
30 Air Squats
25 DB Swings, 55lbs
20 Wall Balls, 12 lbs
15 DB Push Press, 30lbs
10 Pullups
5 Burpees

7:01

1 mile Bike sprint
30 Burpees
135 pound Jerk, 10 reps

Shoulder Press 5-5-5
95-110-125LBS

10-74 @ 70% 5RM

200-160-120-80-40 Jump Ropes
1-2-3-4-5 Muscle Ups

20:18

Bench Press 1-10-1-20-1-30
195-145-205-105-215-75lbs

Total Poundage: 940lbs

"Kelly"

3 RFT:
400m Run
30 Box Jumps
30 Wall Balls

16:00

"Annie"

50-40-30-20-10 reps of:

Jump Rope(2x)
Situps

9:06

-----------------
25 Minute Interval Elliptical
1 minute Ladder Treadmill 9.0 mph

OHS 1 x 7

115-125-135-145-155-160-165(f)lbs

5rft:
7 Wall Balls
21 Tuck Jumps

4:13

800m run
800m rest
800m run
800m rest
400m run
400m rest
400m run
400m rest
200m run
200m rest
200m run

Treadmill @ 8.2-10.0 mph

Deadlift 3-3-3

225-255-275lbs

40 Tuck Jumps
20 Hang Cleans, 115lbs
20 Ring Dips (Sub 2x Dips)
40 Tuck Jumps

7:41

Push Jerk 2-2-2-1-1-1-1-1

115-135-155-165-175-180-185-190(f)lbs

7 Rounds:

3 Strict Pullups
5 KTE
14 Dips

50 OWLS, 45lbs

New PR on Push Jerk!! Woohoo!

7 RFT:
3 Hang Cleans, 95lbs
4 HSPUS

7:32

Went in thinking 115lbs for the cleans but my biceps were shot. Not sure if it is from the HSPUs I've been doing all week or something else. Still a tough WOD.

Bike 35 minutes
Run :40 on, :20 off for 13 minutes. Speed between 8.5-10.0mph.

Bike 6 x 1 mile. 1 minute rest.
Run 9.0-9.5 mph treadmill. 15 minutes :90 on :90 off

Bike 40 minutes

Run :15 on :: :15off for 5 minutes. Rest 2 minutes between rounds. 3 rounds.

Sunday Feb. 7th

9 min TT on bike. Cover as much distance as possible: 3.11 Miles

5 x 1 min. 1 min rest. 9.0-9.2-9.4-9.6-9.8mph on treadmill.

15 min Elliptical Resistance 50-100

Bike 5K: 9:07

Run 4 minutes, Rest 3 minutes
Run 2 minutes, Rest :30 seconds
Run 1 minute, Rest 3 minutes
Run 2 minutes, Rest :30 seconds
Run 4 minutes, Done.

8.5mph on treadmill.

I am taking time off from the weights. I will resume lifting Monday, Feb 14th. For the next ten days, I will complete WODs from Crossfit Endurance.

12 mile TT (Bike) 39:45
2 Rounds of:
100m-200m-400m. Rest 100m-200m-400m.
Tabata Treadmill
10.0 incline, 7.0 mph

15 Thrusters, 95lbs
15 Weighted Pullups, 20lbs
21 Thrusters, 65lbs
21 Weighted Pullups, 10lbs
36 Thrusters, 45lbs
36 Pullups

21:54