Strength
Deadlift
1rep Max
Eric-355
Rich-345

WOD
21-15-9
Deadlift @255
Box jump 24"

Eric-7:24
Rich-7:12

Strength:
Clean & jerk
135,155,175,195,205f,215f,225f,

WOD:
1000m row
50 thruster @45
30 pull ups

Eric-11:15
Rich-7:07

WOD:
4 rounds
500m row
5 squat clean @185

Jr-14:33
Rich-13:11
Eric-12:40@115

WOD:
10 rounds
3 clean & jerk @135
3 muscle ups
Rich-9:55

5 rounds
3 clean & jerk @95
3 muscle ups A.B.
Eric-5:53

Strength:
2x10 shoulder press
Eric-95,105,115,155,120,120,125,135,
135,135
Rich-135,135,140,140,145,145,150,
150,155,150

WOD:
Mini Cindy
10 min AMRAP
5 pullups
10 pushups
15 air squats

Eric- 6+15
Rich-11+17 (25lb vest)

WOD:
Open WOD
15 min AMRAP
9 Deadlift @155
12 hands release pushups
15 box jumps 24"

Eric- 6
Rich- 9+21

WOD:
5 rounds
6 squat clean thruster 135/65
12 burpees

Eric-9:41@65
Rich-9:20 @135

Strength:
5x5 Deadlift @280
5x5 weighted ring dips
25,35,45,50,55

WOD
1000m row
60 wall balls
30 KBS @53
15 burpees
30 TTB
60 ball slams
500m row

Eric-16:24
Rich-16:10

WOD
5 rounds
5 ring hand stand pushups
10 OHS @95
15 pullups

Eric-*8:14
Rich-9:54

WOD:
5 rounds for time
250m/row
5 shoulder press 115/95
10 burpees over bar

Eric-13:47
Rich-11:07

WOD:
9-7-5
Snatch @135
Muscle ups

Rich-10:31

9-7-5
Front squat @115
Muscle ups bb

Eric 5:30

WOD:
3 Deadlifts @225lbs
6 box jumps 24"
9 ball slams @20lbs

5 rounds of 3min AMRAP 1min rest.
No partial rounds.

Eric 3,2,3,3,3
Rich 4,3,3,2,3

Strength:
Max clean:
Eric-155
Rich-225
Jr-245

WOD:
10min AMRAP
15 HFPU
20 KBS @53
25 double unders

Eric*-5+35
Rich-5+2
Jr-5+3

WOD:
GRACE 30 CLEAN & JERK
ERIC 2:19 @ 95
JR 3:39 @ 135
RICH 3:24 @ 135

STRENGTH:
WEIGHTED PULLUPS
JR 70,95,100
RICH 70,95,100

CASH OUT:
20 POUND BALL SLAMS AMRAP 1MIN
ERIC 35,41
RICH 40,39

WOD:
15 min AMRAP
Deadlift@155
Pullups
Start with one rep each, adding one rep each round.

Eric-12+3 Deadlifts
Rich-14+15 deadlifts

WOD:
5 rounds
250m row
20 wall balls
5 ground to overhead/35lb dumbbells
All rounds to be completed within 5 min the next round starts at the top of the fifth min
finish each round quick and rest!!!!

Eric               Rich
1:50              1:47
2:00              1:47
2:05              1:47
2:17              2:17
2:01              2:17
9:57             10:13

STRENGTH:
HANG POWER CLEAN
ERIC 115,125,135,135,135
RICH 155,175,185,195,205

WOD:
10 HANG POWER CLEAN @85LBS
10 PUSH UPS
ERIC: 4:23

10 HANG POWER CLEANS @135
7 HSPU
RICH 13:26

WOD:
1000m row
21-burpees
21-box jumps 20"
750m row
15-burpees
15-box jumps 20"
500m row
9-burpees
9-box jumps 20"
Eric 17:04
Rich 13:47

STRENGTH:
Clean&jerk
Rich-215
Jr-205

WOD:
7 min
Bear complex @135/muscle up ladder
Rich 4 rounds + 5bc/2mu
7 min
Front squats@135/pullups Ladder
Jr 6 rounds 5fs
Thruster @65/pullups ladder
Eric 7 rounds

SKILL WORK:
BOX JUMP
Rich-48"
Eric-38"

WOD:
30- box jumps
30- KBS 48"
30- burpees
30- pushpress@55lbs
30- TTB
30- wall balls
30- DU
30- dead men
30 sec Row
Eric-17:45
Rich-13:45

STRENGTH:
Dead Lift 3,3,3,3,3
Max@345
Eric worked on form

WOD:
8min AMRAP
3 dead lifts 225/175
5 pullups
7 ring pushups

Eric 6+5
Rich 11+3 Rx

STRENGTH:
Snatch 1,1,1,1,1
135,145,155,165,175

WOD:
Eric:
4 rounds
10 front squats @75
10 burpees
time: 8:24

Rich:
5 rounds
10 OHS @95
10 burpees over bar
time: 7:27

CASH OUT:
500 meter row
Eric 1:41
Rich 1:51