Deadlifts!

Warmup:
Row 500@1:46

WOD:
6x3 deadlifts

295, 315, 325, 335, 345, 355


Buyout:
Jump rope drills, 3:00

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

Difran?

Warmup:
CFWUx1

WOD:
Rolled my own to deal with weird wrist issue:
21-15-9 of
225# Deadlift
Pullups

11:21

Buyout:
9:00 jumprope drills
Bottom squats 135x8, 225x4
Regular back squats - 275x2, 295x1

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

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

5x5 extravaganza

Warmup:
Row 500@1:48

WOD:
5x5 weighted pullups
5x5 flat bench

Pullups @ 35, 35, 35, 35, 35
Bench @ 185, 195, 195, 195, 195

Buyout:
Pec deck 8@90, 8@100, 8@110
Barbell curls 8@40, 8@50, 6@60

3 minutes jump rope drills

BW: 196

Zee bench and zee pullups

Warmup:
Row 500@1:54


WOD:

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Bench at 135x8, then 2x205, 215, 215, 215, 205, 205, 205,  195, 195, 195, then 135x10. 


With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

11 rounds. 

Buyout:
3 minutes of jump rope drills


BW 196

First day back...

First day back after a two week layoff. Took it easy.

Warmup:
Row 500@2:02
CFWUx2

WOD:
Back squat 3x5

225, 275, 275, 285, 225

Buyout:
Bench press 135x8, 185x5, 225x2
3 minutes jump-rope drills

BW: 194

Leg thrashin'....

Warmup:
CFWU

WOD:
5x5 back squat
245, 265, 285(4), 265, 265

Buyout:
3:00 jumprope drills
50 box jumps, 24" box, 2:58.

BW 191

Front squats

Warmup:
Row 500M@1:45
CFWU

WOD:
3x5 Front squats

Last time: 225, 235, 225, 225, 225
This time: 225, 245, 235, 225, 225

Buyout:
3x5 Weighted pullups
75, 75, 75, 75, 75

Incline bench
135x8
145x7
155x6
165x5
175x4

3:00 jumprope drill

All ahead thrusters!

Warmup:
Row 500@1:50

WOD:
7x3 thrusters

Buyout:
7x3 weighted pull-ups, mixed grips, all 7 rounds at 50#.
3 minutes jump rope drills

I love my giant snatch

Warmup:
Row 500M @ 1:50

WOD:
Snatch 1x7

135, 145, 145, 155(f), 155, 135, 135, 135

Buyout:
30 muscle-ups for time - 6:34
4 minutes jump rope drills

BW: 191

Deadlift day!

Warmup:
Row 500@1:40

WOD:
7x1 deadlifts

405, 415(f), 395, 395, 385, 375, 375

Buyout:
Jump rope drills

deads and overheads

Warmup:
Row 500M @ 1:50

WOD:
21-15-9 reps of:
225 pound deadlift
135 pound overhead squat
12:25

Buyout:
5x5 weighted pullups at 35, 45, 50, 40, 40
3 minute jump rope drills

BW 192

Squat progression

Warmup:
500M row @1:50

WOD:
Overhead Squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Buyout:
15 singles of weighted pullup @ 85 pounds
3 minute jumprope drill

BW 189 pounds

Diddly-Squat

Warmup:
500M row @ 1:40

WOD:
7x1 squats
7x3 weighted pullups

Squats at :
315(f), 315, 295, 295, 295, 295, 305

Pullups at:
+50, +60, +65, +70, +65, +65, +60

buyout:
3 minutes jumprope drills

Heavy singles - cleans, 5x5 bench and pullups

7 rounds of squat clean singles
205, 215, 225(f), 225(f), 205, 215, 215

It was really weird; 215 went OK, but 225 was completely impossible.

Incline bench 5x5 at 135, 155, 165, 170, 170
Weighted pullups 5x5 at 50, 50, 50, 50, 50

Finished up with 3 minute jump rope drills

BW 189

Pushmi-pullyu

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups

18:59.

Finished up with 4 minutes of jump rope drills

BW 186

Front squats, pullups, HSPUs and jumprope

5x3 front squats at 225, 235, 225, 225, 225
Pullups, 5 rounds of various and sundry pullup types
5x5 HSPUs
3 minutes jumprope drills
BW 191