WOD
400m run
3 rounds
5 Deadlifts
5 hang cleans
5 push jerks
400m run
2 rounds
5 Deadlifts
5 hang cleans
5 push jerks
400m run
1 round
5 Deadlifts
5 Hang cleans
5 push jerks

Jordan-10m
Rich-14m

WOD
4 rounds
10 OHS @135
10 burpee over bar

Jeff-9:16
Rich-6:08
Jordan-4:53
Eric-FS@115 8:51

Cash out abs

Strength
Weighted ring dips

WOD
5 min AMRAP
1-2-3-4.....
SDLHP @115
Box jumps 30/38/42
Ring dips

Jeff-7+3 38.5"
Eric-7+6 30"@95
Rich-6+14 42"
Jordan-7+11 42"

Strength
Back squat
5x5
Rich-285
Jr-300x4

WOD
8min AMRAP
12 Back squat @185
24 box jumps 24"

Rich-3+1
Jr-3+9

Yesterday
Strength:
Power cleans
Rich-225
Jordan-255

WOD
3 round 3min rest/rounds
400m run
20 HFPU
500m row

Rich-19:07
Jordan-17:23

Strength:
Front squat
Rich-275PR
Jeff-275
Eric-form work 185

WOD
Cash IN
8 front squats@225/135
4 rounds
15 KBS 70/53
40 DU / 120 singles

Eric-9:36
Jeff-7:20
Rich-10:42
Jordan-7:10

Strength:
Push press
Rich-205
Jeff-245
Eric-135

WOD
4 rounds
5 hang cleans @185
10 burpees
5 muscle ups

Rich-8:42
Jeff-7:15
Jordan-5:53
Eric?

WOD:
Eric 16:59
4 rounds
7 DL
12 toes to rings
Run 400m

WOD
4 rounds
10 DL
12 toes to bars
Run 400m

Rich-11:40
Jordan-9:57

WOD
AMRAP 12 min
150 wall balls
90 DU
30 MU

Rich 246
Eric 325 no du all singles

WOD
3 rounds
10 hang cleans @155
20 hands release pushups
40 ab mat situps

Jr-7:34
Rich-6:21
Eric-9:22

WOD:
12 min AMRAP
150 wall balls
90 DU
30 muscleups

Rich-241
Jr-240

Eric- 500 meter row 1:29

Strength:
Push jerk 1,1,1
Rich-225

WOD
3 rounds
8 squat snatch 145
15 KBS 1.5 pood
20 burpees

Cash out
200 ab mat situps

Warm up
Front squats

WOD
50 double unders
10 front squats 155
40 DU
8 FS
30 DU
6 FS
20 DU
4 FS
10 DU
2 FS

Rich- 6:15

Strength:
Deadlift 1,1,1...
Eric-375
Rich-375

WOD:
12 min AMRAP
Eric-4 rounds
Rich-3 rounds + run+4

Cash out
200 abmat sit-ups

WOD
12.3
Rich 306

WOD
Eric
Tabata
Ball slams 83
Box jumps 66
Push ups 57

WOD:
5 rounds
5 squat cleans 155/135
10 burpees
20 double unders

Eric-@135 12:38
Jr-@155 11:27
Rich-9:09

Strength:
Split jerk 1,1,1,1,1,1,1
Super set muscle up 3,3,3,3,3,3,3
Rich-115,135,165,185,205,215,215

WOD:
5 rounds
1min DB push press
1min situps
1min muscle up
1min rest

Rich @35lbDB
PP 35,28,30,27,31
SU 39,33,30,30,32
MU 8,6,6,6,6

Eric @25lbDB
PP 33,30,30,30,28
SU 27,37,33,32,28
MU 3,2,3,2,3

Strength:
Back squat 5x5
Rich-205,225,245,255,275
Eric-135,165,195,205,205

WOD:
4 rounds
10 back squat @155
10 TTB
10 box jumps 30"

Eric-6:17
Rich-6:51

Strength:
Push press 5x5
Rich-135,155,165,175,185
Eric-95,115,120,120,120

WOD:
4 rounds
Row 400m
5 push press @110
15 KBS 1.5 pood

Eric-13:10
Rich-11:06