Strength / Work Capacity / Stamina

Thruster Ladder 155# - 225#
1 Thruster every :30
Add 10lb. every completed thruster

Then:
Every 2:00 Perform:
2x Squat Clean Thrusters
Started @ 195 - Failed @ 215#

7 RFT:
3 Squat Cleans @ 205#
4 Box Jumps @ 30"
5 C2B Pull Ups
6 KB Swings @ 2pood

Time: 13:36

Rest 5 hours then:

3 RFT:
10 GHD Sit Ups
15 T2B
30 Double Unders

Time: 5:24

Work Capacity

Every minute on the minute for 10:00 complete:
5 Squat Clean Thrusters @ 135#

Rest 3:00

Every minute on the minute for 5:00 complete:
10 Chest to Bar Pull Ups

Rest 1:00

Every minute on the minute for 3:00 complete:
25 Sit Ups (hands on temples, feet anchored)

Strength / Work Capacity

A. Work up to heavy Clean and Jerk
Worked to 255#

B. 6 Rounds of:
In 3 minutes complete a 400m run and then with the remaining time complete
AMRAP 3 Squat Clean Thruster (135) 10 Box jumps (24).
Rest 2 minutes. Score is max reps.

Reps: 164

Work Capacity

"W.T.F"
3 Rounds for time of:
7 Burpees (1ft. above reach)
10 Chest to Bar Pull Ups
7 Squat Clean Thrusters @ 135#

Time: 5:19

Work Capacity / Strength / Stamina

7 Rounds for time of:
5 Squat Clean Thruster (starting @ 95 add ten lbs. each round, Last round = 155#)
10 Toes to Bar

Time: 11:58

Then:
Back Squat 3-3-3-3-3
1) 265#
2) 270#
3) 275#
4) 280#
5) 285#

Then:
Alternating 45:15 intervals x 5 Rounds
Deadlift @ 225#
Burpees

Score by total reps
Score: 139

Strength / Work Capacity / Stamina

Deadlift 5-5-5
Worked up to 345#

Then:
3 Rounds for time of:
7 Burpees (each burpee terminates 1ft. above reach)
10 Chest to Bar Pull Ups
7 Squat Clean Thrusters @ 135#

Time: 7:05

Rest 5 hours then:

8 Rounds for time of:
3 Deadlifts @ 315#
10 Box Jumps @ 20"
250m Row

Time: 14:25
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Report

• WOD TOD: 7:30am / 11:30am / 4pm
• Body: Lats are tight
• Sleep: 8 hours
• Power Lung: 3x10am, 2x10pm
• Fish Oil: 3 teaspoons at lunch, 1 post wod, 3 before at dinner
• Static Stretch: 10 minutes legs
• Foam Roll: light legs for 3 minutes
• MWOD: None

Work Capacity

5 Rounds for time of:
9 Squat Clean Thrusters @ 135#
11 Pull Ups

After 5 Rounds immediately Row 2001 meters

Total time: 24:19

Work Capacity / Stamina / Benchmark "Coe"

3 Rounds for time of:
5 Squat Clean Thruster @ 135#
10 Chest to Bar Pull Ups

Time: 3:03

Rest 1 hour then:

"Coe"
10 Rounds for time of:
10 Thrusters @ 95#
10 Ring Push Ups

Time: 16:36

Work Capacity

5 Rounds for time of:
6 Squat Clean Thrusters @ 135#
12 Chest to Bar Pull Ups
24 Double Unders

Time: 12:01

Strength / Stamina / Work Capacity

Work up to 1rm Clean and Jerk

Worked up to: 225# (PR)

Then:
Work up to 1rm Front squat

Worked up to: 280#

Then:
10-1 Ring Dip
1-10 Tire Flip

Not timed

Then Later:
5 Rounds for time of:
5 Squat Clean to Thruster @ 135#
5 Burpees
5 Wall Ball shots @ 20#
5 HSPU
5 V-ups

Time: 13:56

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

Report

• Body: Tired, lats are sore
• Sleep: 7 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Rest Day

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

Work Capacity

5 Rounds for time of:
7 Clean to Thruster @ 155#
21 Double Unders

Time: 14:06