Back Squat + Agility Drill

Buy In: High Bar Back Squat
5 x 5
Add 5 to 10 pounds to the weight used for the last 5 x 5 on 11/26/12.

220lbs
4-5-3-5-5

Cash Out: Run the “Guantlet” 5 times
Did 4

Bench Press

Fucking disaster. 1-4 rep PR at 160lbs

Back squat + Deadlift/Sit-up/Double under

Buy In: 5 Rep Max High Bar Back Squat

225lbs

WOD: AMRAP in 7 Minutes
5 Deadlifts 275/185
15 Sit Ups
30 Double Unders [Mod 90 Single Unders]

5 rounds

KB complex

“Kettlebell Complex”
10 Minute AMRAP
3 Kettlebell Deadlefts
3 KB Cleans
3 KB Jerks
3 KB Snatches

Complete the cycle with one side, then the other to complete a round. Continue for as many rounds as possible in 10 minutes. At every rest, complete 20 double

9 rounds plus a bit, 35lbs KB
Finished out the round I started

Turkish get-ups, 35lbs KB
Bottom up get-up, 18lbs KB

3 sets handstand push-ups - max possible then max kipping
15 back to hip extensions after each set

Some muscle ups, one strict, couple kipping doubles

Run/Thruster/Pullup

5 Rounds for Time
Run 200m
5 Thrusters 115/75
5 Chest to Bar Pull Ups

8:21

Row

7 sets- 30s on, 30s rest
Meters:
154
150
148
145
144
144
141

Damper 4

Back squat + Power clean

Part 1: High Bar Back Squat
5 x 5
Same weight across; 5 to 10# heavier than last Monday.

215lbs

Part 2: Establish 1RM Power Clean

175
:(

Did some muscle ups

Pull ups

Me:
35lbs DB pullups (strict), 3 sets as many as possible
4-5-3+1(reset DB, it fell out and made a loud noise hitting the floor on the 5th rep)
Then
3x10 strict, unweighted

Heather:
As many strict as possible, then pink band to get to 5, 3 sets
0/5-1/4-0/5

Back squat + Row

High Bar Back Squat
Establish 5 Rep Max Effort

215lbs

Row
1000 meters for time

3:34.8 (PR?)
Damper 4

Bench press

5x5 bench press
155lbs (1-5 rep PR)

Back squat + Box jump

High Bar Back Squat
5 x 5
10 push ups after each set

210

Box Jumps
Max effort in 90 seconds
Rest 90 seconds
Total achieved in max effort for time

31/1:25

Bench Press

5x5 bench press
150lbs

After each set 3 30" box jumps- first with 2s pause in quarter squat.