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.

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"