Strength / Work Capacity / Stamina

Thruster Ladder
:20 to perform the lift
:10 transition

Ladder 155-205 completed (added 10lb. every set)

Back Squat 3-3-2-2-1-1
Worked to 315#

Rest 4 hours then:

5 Rounds (Every 2:30 perform...)
200m Shuttle Run
15 Wall Ball, 20lb.
15 Pull Ups

Rest 5:00

Every minute on the minute for 15:00 perform:
2 Clean and Jerks, 185#
6 KB Swings, 2 pood

Strength / Work Capacity / Stamina

Back Squat 5x3

Worked up to 260#

Then:
10-1 for time of:
Ball Slam @ 30#
Box Jumps @ 24"
Shuttle Run

Time: 11:03

Rest 3 hours then:
Complete as many rounds as possible in 30 minutes:
Row 250 (under a 1:50 split)
3 Squat Clean to Thrusters

WOD notes: SCT starts at 135# add 5 pounds each round until 3 failed attempts (total) or 30 minutes.

Rounds completed: 8 *failure on round 9
Worked up to: 170 *3rd failure at 175#

------------------------------------------

Report

• Body: No soreness anywhere
• Sleep: 8 hours
• Nutrition: Almost pure paleo, 2 snacks not so paleo
• Tomorrow's Projection: 1rm Snatch, SoS

Benchmark "Garrett" / Strength / Work Capacity

"Garrett"
3 rounds for time of:
75 Squats
25 Ring Handstand Push Ups
25 L Pull Ups

Time: 30:15
Substituted Ring Handstand Push Ups with Regular Handstand Push Ups

Then:
Front Squat
3x5
3x3

Worked up to 215# 3x

3 Rounds of:
45 sec. 75lb. Thruster
15 sec. rest
45 sec. 75lb. Sumo Deadlift High Pull
15 sec. rest
45 sec. Double Unders
15 sec. rest
45 sec. Mountain Climbers
15 sec. rest
45 sec. Shuttle Run
1 minute rest

------------------------------------

Report

Body: Good but not 100%
Sleep: 9 hours
Nutrition: Paleo
Tomorrow's Projection: Rest Day / Study time

Work Capacity / Swim Benchmark 1 mile

"Frelen Gone Bad"
1 minute at each station for max reps
5 rounds:
75lb. Thruster
Pull Up
Shuttle Run
KB Swing
Row (calories)

Score: 428

Then:
Swim 1 mile for time w/ fins

Time: 44:22

-------------------------

Report

Body: 4. Sore and tired.
Sleep: 3 hours
Nutrition: 7.
Notes: I am tired but felt good to train
Tomorrow's Projection: 400m Sprints, Heavy Back Squat, Heavy Metcon

CHI Swim / Stamina

Complete as many lengths as possible in 15 minutes:
20 (CSS)

Then:
3 Rounds for time of:
Shuttle Run
20 Russian Twist @ 30#
15 Ball Slam @ 30#
10 Thrusters @ 65#

Time: 16:46