Push press PR

Warm up
1000m row

Push press

185x3, 190x3, 195x3, 200x3, 205x3
215x1, 225x1, 235x1, 240x1

WOD
4rounds
10 OHS 135lb
10 bar over burpees

7:45 (push press killed me)

3x25 GHD sit-ups

11/1/12

Michelle's WOD
25 Box Jumps
25 Jumping Pullups
25 KBS
25 Walking Lunges
25 K2E
25 Push Press 5lb DBs
25 Back Ext
25 Thrusters 5lb DBs
25 Burpees
25cal Row

Michelle 19:00                                                                                                             

WOD
50 Power Cleans 155lb
5 Burpees EMOM

Rich 7:44

Girls first WOD

5x5 behind the neck push press
165,185,185,195,205

WOD
1000m row
30 BW bench press 155
750m row
20 BW bench press
500m row
10 BW bench press

Eric 19:54
Rich 16:14

Tabata

Michelle
Tabata score 32
Total 305

Jess
Tabata score 22
Total 282

8/6/12

Strength:
5x5 bench press
Rich 225,205
Eric 195

EMOM for 7 min
3 HBBS

Rich 270
Eric 205

WOD
4 rounds
6 cleans 165/135
12 ring dips
250m sprint

Eric 12:59
Rich 10:25

Strength
5x3 snatch bal. 1min rest
Rich: 135,135,145,145,150
Eric: 45,45,55,65,75

Deadlift 3reps emom for 5 min.

Rich: 295
Eric: 295
Steve: 115

WOD
400m run
21 OHS
21 pullups
400m run
15 OHS
15 pullups
400m run
9 OHS
9 pullups

Rich 95lb 10:41
Eric 45lbs 14:34
Steve 45lb 10:28***

Strength
Clean pulls
Front squats 2x4

WOD
3 rounds
20 TTB
25 HFPU
500 meter row

Jr-16:04
Rich-10:14
Eric-16:42

Ab mat

Strength
Bench press 3x3 205
Bent over row 3x3 185

WOD
3 rounds
Run 400m
25 burpees
50 DU

Jordan 14:49
Rich 19:23
Eric 20:49


Abs.