Back squat + Toe to bar/Box jump over/Sledgehammer/Run/Pull up

Back squat - 4x3
255lbs

Zombie Apocalypse Survival WOD
Four Rounds
10 Toes to Bar – Kick ‘em in the face!
10 Box Jump Overs – Jump over wounded zombies.
10 Sledgehammers (each arm) – Bash the zombies heads in!
Run for your life! (400m)
10 Pull Ups

15:55

Snatch + Clean and jerk + Clean pull

Snatch pull + hang snatch + snatch
Missed twice at 140, then made
Missed twice at 150 but made the hang both times, second one from floor was nearly a crazy save
Missed hang at 150
Missed hang at 135, then smoked it because fuck that
Smoked 145
Missed hang at 151

Clean and jerk - doubles
Hit 165, jumped to 185 and missed first jerk
Took 185 again, sketchy make on jerk, second clean spat me across the garage

Clean pull - triples
185-195-205-205-215

Clean and jerk + HSPU/KB swing/Lunge/Double under

12 minutes to a max
Clean pull + clean + hang clean + jerk

205

EMOM 5mins
1 complex at 75%

10 Handstand Push Ups (3:1 Seated DB Presses)
40 Russian Kettlebell Swings 1.5/1 pood
50 Ft. Single Arm KB Overhead Lunges
100 Double Unders
50 Ft. Single Arm KB Overhead Lunges (other arm)
40 Russian Kettlebell Swings
10 Handstand Push Ups

7:03

Bench press + Thruster/Pullup/Run

4x5 bench press @ 90% of 5RM
140lbs

10 strict chin-ups between sets

AMRAP in 11 Minutes
7 Thrusters 95/65
7 Pull Ups
Run 200m

6 + 2 thrusters

Paused front squat

Paused front squat
5s in bottom, 12s in top

1RM - 220

3x3 at 85% - 187

Snatch + Clean and jerk + Airdyne/Pull up

Snatch singles up to 160lbs

Clean and jerk singles up to 185lbs

10-8-6-4-2
Airdyne 0.5 miles
Chest to bar

Didn't run a clock, just wanted to do a little work

Bench press + Run/Pull up/Push up/Run

Bench press
5RM - 155lbs
1x5 at 95% - 147lbs
1x5 at 90% - 140lbs

4 Rounds for Time
Run 200m
15 Dead Hang Pull Ups
15 Deficit Push Ups
15 Russian Kettlebell Swings 1.5/1 pood

11:19

Shoulder press + Row

Press 3RM - 115lbs
1x3 at 95% - 110lbs
2x3 at 90% - 103.5
1xmax reps at 60% - 22 reps at 69lbs

3x500m row with 2:00 rest between
1:44.9
1:48.0
1:51.7

Paused front squat

Paused front squat
5s in bottom, 12s in top

1RM - 220

3x3 at 83% - 182.5

Back squat + Overhead squat/Double under/Wall ball/Sit up/Front squat

Back squat
Heavy 3 - 260
1x3 at 95% - 247
1x3 at 90% - 235

Did 14 strict pullups after sets 1 and 2

3:00 AMRAPs with 1:00 rest between
10 overhead squats, 95lbs
30 double under

20 wall ball
20 sit up

10 front squat, 95lbs
30 double under

306 reps
Really struggled with the wall ball. It's extra hard with a slam ball and my legs were really tired today.

Bench press + Row

3x10 bench press
125lbs

5x300m row, 1:00 rest between
1:05.7
1:04.1
1:03.4
1:04.0
1:04.1

Clean and jerk + Power clean/Thruster/KB swing/Lunge

Clean pull to knee (pause) + clean pull to knee (pause) + hang clean + jerk
Hit 215
Ties all time C&J PR. Took a shot at 220 for the complex, but not today.

For time:
25 power clean
25 thruster
25 KB swing
25 front rack lunge (total)

95lbs barbell, 1.5 pood KB
At the top of each minute (not the first), perform three burpees

6:44

Bench Press + Run/Pull up/Ring dip

A. 3x10 bench press (close grip, pause on chest)
130

B. 14 strict pullups
Made it!

3 rounds for time:
Run 400m
10 chest to bar pull up
10 ring dip

Rest 1:1
The run should be as fast as possible- no pacing.

10:18
1:57 - 2:00 - 2:18
Plus a bit of stopwatch manipulation

Front squat

Paused front squat - 5s in bottom, 10s in top
Work to 1RM
215
Took two shots at 225, but no dice

3x3 at 80%
172lbs

Snatch + Clean and jerk + Row

Snatch singles up to 165
Missed 170 three times, second time missed it back

Power clean + push jerk touch and go double up to 170
One back-off at 165

Rowing in bits and pieces, trying to accumulate meters

Put on Gladiator and rowed for a good while (15,505m) in the evening

Got the pull-up bar hung up in my garage. Shout out to Paul for helping with that.

Snatch + Run/Deadlift/Box jump/Ring dip

Snatch - 15 mins to a max single
172 for a PR! Shout out to Mike for taking a video: http://www.coachseye.com/v/X7s4

Followed it up with a pretty close miss at 175: http://www.coachseye.com/v/cjKj

For time:
Run 200m
21 Deadlifts 185/125
21 Box Jumps 24/20
21 Ring Dips
Run 400m
15 Deadlifts
15 Box Jumps
15 Ring Dips
Run 800m
9 Deadlifts
9 Box Jumps
9 Ring Dips

12:32

Back squat + Double under/Power clean/Pull up/Push up

Back squat
Heavy 5 - 255
1x5 at 95% - 245
1x5 at 90% - 230

EMOM as long as you can up to 16 Minutes

Odd Minutes:
25 Double Unders
5 Power Cleans 135/95

Even Minutes:
5 Pull Ups
10 Hand Release Push Ups

Made it!

Shoulder press

Got home late after laser tag

Shoulder press
Heavy 5 - 106
3x5 at 95.5
1x20 at 63.5

Clean and jerk + Shoulder press

Power clean + push jerk double, touch and go
Hit 165, did a full clean for 2nd at 170 and missed the jerk

Back offs at 135, 155, 160

Shoulder press
Heavy 5 - 105
2x5 at 95lbs
1x20 at 60lbs

Back squat

Back squat
Heavy 3 - 260 (no belt)
270 for 1
1x3 at 247 (95%)

Ran out of time here

Shout out to Bob who squatted over 300 for the first time when we left the garage and went to the gym where I had to coach

Snatch + BB row + BB curl

Snatch doubles up to 150 after a couple of missed
Hit 155 for a single, not much of a chance at the second
Wave 2
135 (close miss on second)
135
140 (little save on second)
145 (smoked it)
151 (miss, 2x)

Pendlay row
3x5 + some extra, 135lbs
Shoulder was bothering me a little so I didn't push this

3x12 BB curl, 45lbs

Clean and jerk + Run/Ground to overhead/Burpee

2 Clean + 1 Jerk (Work to a heavy single)

205lbs

2 Cleans and 1 Jerk
Metcon (Weight)
EMOM for 5 Minutes
With 70 - 80% of Heavy 2 Clean + 1 Jerk
1 Clean Pull
1 Hang Clean
1 Clean from Floor
1 Jerk

165lbs

3 Rounds for Time
Run 400m
7 Ground to Overhead 135/95
12 Burpee Lateral Hops

10:57