Deadlift

Warmup: Light deadlifts up to 135

WOD: Deadlift 20RM


185 x 10
225 x 20
255 x 20

WOD2: 7 Rounds of:

Run 400m
12 t2b

Back Squats

Warmup: Stretching, Air Squats, Squats w/bar

WOD: Back Squat


135 x 10 (2 sets) warmup continued
185 x 7
205 x 3
225 x 1 PR (3 sets)
135 x 8 (3 sets)

Strict Pullups:


Weighted with 35# kb suspended from green band around waist

5 reps x 4 sets

OHS:


Warmup with dowel
45 x 2
45 x 1
65 x 1 PR (First time ever getting full OHS)


Double under work....self explanatory


HUGE progress today

Split Jerk/Push Press

Brandon, Tyler, and Dave came for lift


Warmup: General warmup

WOD 1: Split Jerk

95 x 10
135 x 5
165 x 1 PR


Push Press


115 x 5
135 x 3 PR (3 Sets)


 WOD 2: 5 Rounds:


10 HSPU
15 Pushups
20 x 24" box jumps

switched to 25 pushups and 30 box jumps after 3rd round.  Couldnt do HSPU anymore due to shoulder failure

Box Squats

Warmup: Air Squats, Stretching w/band

WOD: Box Squats


135 x 10
165 x 10
205 x 10
225 x 8
255 x 8
255 x 5
275 x 3 (failed 4th attempt) (Max effort but first time box squatting)

Metcon: Randomness


5 Sets of: 20x24" box jumps, 20 abmat situps, 20 double unders

12:24


Skill Work: Gymken


30 Muscle ups for time (never done before)

20:33


talked far too much to BP during muscle ups!!

Warmup: Jump Rope, Jog, Light deadlift

Wod: Magic Hat No. 9

9 min AMRAP

Deadlift 255

Handstand Pushups

C2B Pullups

Completed 3 Rounds 16 reps

Open WOD 11.6

Warmup: Jumped rope for 5 mins, General stretching

WOD: Open WOD 11.6

9 min AMRAP ladder style

3 thrusters
3 c2b pullups
6 thrusters
6 c2b pullups
9 thrusters
9 c2b pullups
etc....

Completed 4 rounds and 14 thrusters

First Day in "The New Box"

Warmup: Basic stretching and loosening up

Wod: Deadlift

1RM

175 x 8, 225 x 5, 285 x 5, 315 x 2, 345 x 1 PR*, 365 x Fail