Thursday

Warmup: Light bench, no stretching

WOD 1: Bench

185x4
165x5
165x5
165x6
165x6

WOD 2: Wrestling practice

Doggin on fools

Gymken

WOD 1: Killer couplet 1 rope climb 20 burpees 2 rope climbs 15 burpees 3 rope climbs 10 burpees 4 rope climbs 5 burpees Time: 4:59 WOD 2: 3 RFT 10 pbar pop up dips 30 count handstand hold 15 air squats Time 7:06 Shoulders were smoked on dips, need to work on low back and core strength more...

Wednesday Morning workout

Warmup: shoulder stretching and some presses with bar

WOD 1: push press

95x10
115x5
115x5
135x5
135x5

WOD 2: 5 rounds of AMRAP 3, rest 1 min between sets

3 thrusters 95#
6 Box jumps 24"
9 burpees

WOD 3: Wrestling practice

CFFP Wod Tuesday

Warmup: light front squat and air squats, hip mobility

Wod 1: front squat

185x5, 185x5, 195x5, 195x4, 195x2

Snatch work 10x1

Felt much better

Wod 2: 15-12-9
Power snatch 95#
burpees
400m run

Time: 11:21

Friday

Warmup: general warmup and stretches

WOD 1: squats

225x3, 225x3, 225x3, 225x3, 225x3, 245xF

WOD 2: 5 RFT

10 power cleans 135#
10 burpees

Time: 7:13

Friday

Warmup: None, didn't have enough time because wrestling practice was soon

Wod1: 21-15-9
OHS 95#
Box Jumps 24"
T2B

Time: 14:31

Had real hard time with OHS.  Was hurting hand at first but that went away...a lot of wrist pain.  Last set was unbroken which was nice since first 2 sets went really slow.

Thursday Track Day

Warmup: Various Stretches and light 400m jog

Wod 1: Track work
800x2
400x3

5 Min rest between 800's and 1 min rest between 400's

Times: 2:40, 2:51, 1:19, 1:22, 1:23

Back Squats

Warmup: None really

WOD1: Back Squat
165x5
185x5
185x5
205x5
205x4

WOD2: 21-15-9
C2B Pullups
Box Jumps 24"

Time: 4:19