DT

Warmup:
Row 500@1:48

WOD:
Three rounds for time of
155 pound deadlift, 12 reps
155 pound clean, 9 reps
155 pound push jerk, 6 reps

14:18

I scaled this from 5 to 3 rounds - it woulda killed me right now at 5. 

Buyout:  
Weighted pullups, triples, 7x

40, 35, 30, 30, 25, 25, 20

BW: 196

Deads and Bench

Warmup:
Row 500@1:52

WOD: 
Deadlift Triples, 5x
Bench Press Triples, 5x



DL @ 315, 315, 315, 315, 315
BP @ 185, 205, 215, 205, 205

Buyout:
10 reps of squat clean 115, L-pullup

BW: 198

A nice clean bench

Warmup:
Row 500M@1:54

WOD:
Clean triples - 5x
Bench press triples - 5x

Cleans at 185, 185, 195, 195, 195
Bench at 185, 185, 195, 205, 195

BW 196

Dumbbell Clean and Jerk complex

Warmup:
Row 350 or so
CFWU

WOD:
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.

Buyout:
30, 35, 40, 45, 50

1 armed DB clean and jerk @ 100, 90, 80, 70, 60, 50
Squats at 135x8, 205x5, 255x3  (should have done way more)
Clean and Jerk 135x8

BW:200

Three times as clean...

Warmup:
Leisurely row 500@2:15
CFWU
DB snatches

WOD:
Clean 7x3
155, 175, 185, 195, 205, 185, 185

Buyout:
Bottom squats
Snatch practice
Jumprope

BW: 198

Twice as dead

Warmup:
Row 250@1:00
warmup deads and double-unders

WOD:
Three rounds for time of:
275# deadlift, 10 reps
50 Double-unders

12:51.

Buyout:
Snatch 55x3, 135x1
Clean 135x3, 155x1, 205x1, 225x1(f), 225x1(PR!)
Weighted pullups 6@0, 1@85, 2@60, 2@50, 2@40, 3@30, 4@20, 4@10, 6@0


BW:201

Rowing pushups

Warmup:
CFWU, sorta...

WOD:
15 minute AMRAP of
Row 250 meters
25 Push-ups

5 rounds on the nose.

Buyout:
Clean practice @ 135, 185, 195, 205, 215, 135
Jump rope drills 6 minutes

BW: 200

DT for the fatboy

Warmup:
Row 500@1:49

WOD:
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Did three rounds in 13:00.

First workout after being sick; wasn't fun. 

Buyout:
Squat clean practice
pushups, L-pullups, situps
3:00 jumprope drills

BW: 203

A different total

Warmup:
Row 500@1:54

WOD:
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean @ 215 (failed at 225)
Bench @ 245 (PR!), failed at 255
Overhead squat @ 155

BW: 199

Lynne

Warmup:
200' of tire flips
Row 500M


WOD:
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

Bench press: 8, 8, 6, 6, 6 = 34

Pullups: 14, 12, 13, 12, 10 = 61

Highest the bench has been in a while, but the pullup numbers are sucking. 


Buyout:
Cleans
135x8, 155x6, 175x3

BW: 199

+1 pullups

Warmup:
Row 500@1:50

WOD:
+1 pullups

10 rounds

Buyout:
Deadlifts and pushups
deads @ 225x8, 315x2 then ran outta gas

5x10 pushups
135x8 cleans (pressed out a couple, too)

BW: 199

Just didn't have the gas today; I'm still not entirely back to health, I suspect.

Hang Power Cleans

Warmup:
Row 500@1:53

WOD:
7 rounds of hang power clean triples
155, 165, 175, 185, 175, 175, 165


Buyout:
Pullups of varying grips, 36 reps total
Leg press 270x8, 450x6, 540x4, 630x1
Jump rope drills, 3 minutes

Doing the pullups with the cleans was taxing on the grip!

BW 199

Burpee extravaganza

Warmup:
Row 500@1:55

WOD:
3 rounds for time of:
135# Hang power cleans, 15 reps.
15 Burpees

11:18

Buyout:
Bodyweight bench max reps, 1:00 rest between rounds, 5 rounds
5, 5, 4,, 3, 4

BW: 196

AMRAP fun

Warmup:
Row 250@0:54

WOD:
20 minute AMRAP of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Six rounds. Ugh.

Bodyweight 194

Push it up, pull it up.

Warmup:
Row 500@1:59

WOD:
Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups

Buyout:
Gentle deadlifts - 135x8, 185x8, 235x6

Curls:
55x8, 65x8, 65x8

BW: 194

Cleaning up the pullups

Warmup:
Row 500@2:00

WOD:
21-15-9 reps of
135# Clean
Pullups

10:42

Buyout:
Bench press:
135x9
145x8
155x7
165x6
175x5
185x3

BW: 194

Lunges and pullups and situps, oh my!

Warmup:
200 feet of tire flips, maybe 250# tire
Row 250M

WOD:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Buyout:
Clean practice, plus a heavy single @ 205#

BW 194

Squeaky cleans

Warmup:
Row 500M
CFWU

WOD:
Clean 3x7

5x6 HSPUs

Cleans @ 155, 175, 185, 195, 205(f), 185, 185

Buyout:
70 Double-unders in 3:00

up, down and up, and up.

Warmup:
Row 500@1:51

WOD:
Five rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups

20:26

Buyout:
Clean and Jerks for form
@135, 155, 175, 195

BW: 191

Squats and Situps

Warmup:
Row 500M@1:57

WOD:
Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

Managed 3 rounds + 5 cleans. Could have hit this one a bit harder, I think. I'm guessing 4 rounds is doable and 5 is possible with some work.

Buyout:
5 Weighted pullups @+50
5 Weighted chinups @+50
10 Clapping pullups
10 regular pullups

BW 194