"Volkswagon"
21-15-9 reps of:

135lb Bench Press
Pullups

12:02

3 Sets of:

15sec on 15 sec off for 5min

Recover 3 min Between sets.

Started at 8.7mph and finished at 11.5mph. 1.0 incline.

3RFT:

3 Deadlifts @ 245lbs
15 GHDs
2 Plate Pushes @ 45lbs

4:36

Run 3x( 200m + 400m+ 600m)

Rest the exact time it takes you to do each interval in each set. Treadmill at 8.5, 8.7 and 9.0mph.

Tabata Jump Rope

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

1: 95-115-135-145(f)-140(f)lbs
2: 115-135-150-160-165(f)lbs
3: 135-145-155-165-170lbs

"Karen"

150 Wall Balls for time.

6:00

1000m run (Planet Fitness -2 laps) 4:31
40 OWLS @ 45lbs
40 Squats
1000m run (Planet Fitness -2 laps) 4:29

Bench Press 6 x 3 @ 185lbs

6 Pistols (r/l) between each set

Today was a struggle, felt especially in the biceps.

Run 100m

Pull Up 10 reps

Run 200m
Pull Up 10 reps
Push Up 25 reps

Run 400m
Pull Up 10 reps
Push Up 25 reps
Sit Up 50 reps

Run 800m
Pull Up 10 reps
Push Up 25 reps
Sit Up 50 reps
Squat 100 reps

Treadmill Conditioning

1 minute on // 1 minute off

1 minute on // 50 seconds off

1 minute on // 40 seconds off

1 minute on // 30 seconds off

1 minute on // 20 seconds off

1 minute on // 10 seconds off

...then go back up the ladder until you finish with 1 minute on // 1 minute off // 1 minute on, done! 

On the minute for 10 minutes, perform 4 HSPUS

3-6-9-12-9-6-3 reps of:

Push Press @ 95lbs
Burpees

10:02

35 Hollow Rocks

This was much tougher after doing 40 HSPUS. Shoulders got fatigued pretty quickly...

8 back squats on the minute for 9 minutes @ 95lbs
10th minute do AMRAP: 23 reps

--------------
4 x 1:00 on 1:00 off @ 9.0 mph, 1.0 incline
4 x :30 on :30 off @ 9.0 mph, 9.0 incline
Tabata Jump Rope

10 Minutes on the minute- complete 2 Burpees and then 5 Thrusters @ 95lbs

-then-

4RFT:

10 DB Swings @ 55lbs

10 T2B

60 Jump Rope Singles

9:32

Squat 3-3-3 @ 70%-80%-90% of 90% 1RM (270lbs)

190lbs-215lbs-245lbs

then

1000m Run
30 Burpees

8:39

"Isabel"

30  Snatches for time @ 95lbs

5:49

On Wednesday I completed the following WOD:

30 Push Press @ 75lbs
15 Box Jumps
15 Push Press @ 75lbs
30 Box Jumps
30 Push Press @ 75lbs
15 Box Jumps
15 Push Press @ 75lbs
30 Box Jumps

13:26

"Abbate"

Run 1 mile
115 pound* Clean and jerk, 21 reps
Run 800 meters
115 pound* Clean and jerk, 21 reps
Run 1 Mile

53:07

This was an absolutely awful WOD. The run portion was terrible. I felt as though I couldn't move. The last mile was broken up into almost little 200m bursts. Easily one of the worst WODS I've ever done.

Back Squat 3 x 5

185lb
215lb
235lb

Weighted Pullups 1 x 7

35-40-40-45-50-60-65(f)

4RNFT:
500m Run (Planet Fitness)
1 Round of Mary

Dumb "Coe" 10RFT:

10 DB Thrusters @ 25lbs
10 Swiss Ball Pushups

13:40

Mark a spot 14 inches above tiptoe reach. Compete 3RFT:

50 Jump and Touch
40 Squats
30 Situps
20 Pushups
1o Pullups

20:01

"SQT" 3 RFT:

10 Clean and Jerk @ 95lbs
4 Plate Pushes @ 45lbs

7:02

Four minutes to complete:
1 rep max Barbell clean and jerk

155lbs

rest 10 minutes

3 rounds for time of:

4 Muscle-ups (3:1 sub)
115 pound Thruster, 8 reps

10:41

400m run
21 OHS @ 95lbs
21 box jumps
400m run
15 OHS
15 box jumps
400m run
9 OHS
9 box jumps

AMRAP 15:

3 HSPUS
5 Pullups
7 KTE

7 rounds + 1 pullup

A: 4 Plate Pushes @ 45lbs (Aerobics Room)
15 second rest between efforts.

B: 30 Push Presses @ 95lbs

C: 4 Plate Pushes @ 45lbs (Aerobics Room)
15 second rest between efforts.

A: 1:27
B: 1:49
C: 1:24

3 Cleans on the minute for 10 minutes.

135 x 3
140 x 1
145 x 3
150 (fail)
135 x 3

5-10-15-20:

BOSU Pushups
Suicides

15-10-5 reps of:

Snatch @ 95lbs
Box Jumps
Pullups

No time kept. Snatches and pullups were broken up with minimal rest. Snatches felt pretty good @ 95lbs