Run, you jerk!

Warmup:
Row 250M@1:00

WOD:
For time:
800M run
Clean and Jerk, 30 reps @ 135
800M run

15:54

Buyout:
3x3 bench press @ 205

BW: 199

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

double-under two-for-ones

Warmup:
Row 500M @ 1:57

WOD:
3 rounds for time of 50 double unders, 25 2-for-1 wallball shots

13:08

BW: 195

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

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

One armed snatch...

Warmup:
Row 500@1:57

WOD:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

15:18.  Just didn't have it today.

Buyout:
Front squat singles x 7 185, 205, 225, 245, 225, 225, 225
Incline bench 5x7 165, 165, 165, 165, 165, 155, 155

BW: 197

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

Jack

Warmup:
Row 500@1:58

WOD:
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

7 rounds.

Buyout:
Bench press 135x8, 155x6, 175x5, 195x3

BW: 196

Linda... is a WHORE!

Warmup:
Row 500M@1:50

WOD:
Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift 275#
Bench press 185#
Clean 135#

34:57

BW:194

Split jerks

Warmup:
Row 500@1:58
CFWU

WOD:
7x1 split jerks
185, 195, 195, 205, 215, 225, 205

7x3 weighted pullups
50, 55, 55, 60, 65, 65, 55

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

Nate

Warmup:
Row 500@1:55

WOD:
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 70# dumbbell swings

10 rounds, 2 muscle-ups and 2 HPSUs

BW 192

Warmup:
Row 250@0:55

WOD:
7 rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

18:54

Buyout:
Weighted pullups 5@50, 4@60, 3@70
Pec Deck: 8@80, 8@90

BW 192

SQT

Warmup:
Row 250@0:59

WOD:
"SQT"
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

7:30

Buyout:

Bench press
155x8
175x8
195x6
215x2

Back Squats
135x8
225x6
275x4
325x1

BW: 197

Twofers?

Warmup:
Row 250@0:56

WOD:
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

Couldn't get the hang of the 2-fer-1s, so I ended up doing 25 wallballs and 25 air squats per round.

14:51.

Buyout:
Bench - 185x3, 185x3, 195x3
Weighted pullups - 35x5, 35x5, 35x5
Pec Deck - 110x8, 110x8
Curls - 25x6, 25x8

BW: 193

Burpee hell

Warmup:
Row 250M@1:00

WOD:
4 rounds for time of:
Run 400M
25 burpees

20:03

Was supposed to be 6 rounds, but I bailed out due to time constraints.

Buyout:
Bench press
135x8
155x7
175x4
195x3
215x2

BW: 193

Dead toes to the bar for a swing....

Warmup:
Row 500@2:00

WOD:
275 pound deadlift, 20 reps
40 Toes to bar
40 Kettlebell swings, 2 pood

13:10

Had to modify - ran outta time and had to dodge the guy curling in the squat rack.

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

5x5 shoulder press

Warmup:
Row 500@1:49

WOD:
5x5 shoulder press
135, 135, 145(pr), 135, 135

Buyout:
Weighted pullups, various and sundry grips
7@25
5@30
3@35
4@40
4@45
7@0

BW 195

In over my head

Warmup:
Row 500M, very carefully with a wounded back, maybe 2:05.

WOD:
For Time:
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.

4 rounds of 5 push jerk, 10 burpees, done in 8:57.

Buyout:
Weighted pullups: 8x25, 6x35, 4x45, 5x55, 5 clapping unweighted, 10 unweighted
Bench press: 8x135, 7x175, 5x195

BW: 192#

Back is still not perfect, but it feels a lot better now that I can move it.