Back squat 3x10@135

AMRAP in 15 minutes:
15 lunges with 25lb overhead
15 broad jumps
15 Russian twists with 25lb

Bench 3x5@105

5 rounds:
7 trampoline throws
7 evil wheels
7 burpees

10 pistols for 10 rounds. 1 min rest between rounds.

Lunges
Press
Abs

Power Clean 5x3 @115

Tabata:
trampoline throws
rows @ 50lbs
hollow rock
clean @ 50lbs
arch rock

Deadlift 5RM@185

5 rounds:
7 double unders
7 trampoline throws
7 thrusters @ 50lbs
7 sit ups

Back squat. warm up and then 3x10 at 135lb
21-15-9
thrusters at 50lbs
box jump

Yoga, stretch, etc.

Deadlift 175x8 (3 sets)

6 rounds (2 min for each round):
10 sumo deadlifts @45lbs (bar only)
plank hold for the remaining 2 minutes

Sprints

Back hurts. No more heavy back squats or pull ups

Sauna

Wod: AMRAP 15 min
20 squats on balance ball
5 jack knife
16-20 lunges with 26kb
10 floor wipers

Bench 105
WOD: 7 rds for quality
10 double unders
20 sit ups
15 push ups
7 trampoline ball throw

Back squat 155x6, 165x6, 175x5 wimpy..
Monday 4/28 wod:

Complete 5 rounds for time of:

Press @ last set of 5 press reps from last Monday – 1 rep
Strict Pull Up – 1 rep
Press @ last set of 5 press reps from last Monday  - 1 rep
Strict Pull Ups – 3 reps
Press @ last set of 5 press reps from last Monday - 1 rep
Strict Pull Ups – 5 reps

Deadlift 185
5 rd
7 double unders
7 trampoline throw
7 thrusters @50
7 sit ups

Swimming for 20 minutes (sprint and rest).

Back squat 3x5@ 175

WOD 6 rounds:
12 weighted lunges (35lb kb)
Sprint
12 sit ups
12 dips

Bench 3x5 @ 105

WOD: 7 rds for quality
50 single jump rope
15 push ups
7 trampoline ball throw

Front Squat (warmed up but didn't finish because Audrey was crying).

Deadlift 5RM @ 205.

WOD 15 EMOM:
5 box jumps
5 deadlift @ 110

Clean 5x3@ 95, 100, 105, 110, 110

WOD:
Sprint 10 times

Bench 3x5@ 105, 110, 105. Need to reset.

WOD: 21, 15, 9
Back squat @ 115
KB swings @35

Deadlift 5 reps @ 165, 175, 185

WOD: 12AMRAP @ 55lbs
5 bent over rows
5 clean
5 push press

Back squat 3x5@155
WOD: 7 rounds
50 single jump rope
25 sit ups
7 trampoline ball throw

Bench press 3x5 @ 105, 110, 112

WOD:
5 back squat @ 135
5 burpees

Deadlift 3x10 @ 155, 175, 185

WOD: 15, 12, 9, 6, 3
Thrusters @50lbs
push ups
russian twists

Snatch x 1 - Overhead squat x 5 - Back squat x 10 @ 75, 80, 85

Ab play: 5 jack knives, 10 floor wipers, 15 sit ups, 25 jump to target

Deadlift 3x10 (decided to go lower weight and more reps to be kinder to my lower right back)@155, 175, 185 (hard, especially since my legs are super sore from yesterday)

Pull ups 3xmax reps (kinda half-assed it and just played around a bit since my shoulders were sore too)

Ab Play:
L-hang for 30 seconds
10 floor wipers
yoga

Swim: 5x200m sprints and several laps

Bench 3x5@ 100, 102, 105
Overhead squat 3x5@75. Pistols 5 each leg EMOM for 5 minutes (not as structured, but kinda like EMOM).

WOD:
Lunges (20 paces with 26lb kb)
5 reverse wall climb + push ups

Overhead squat 95, 105, 105
Bench 105 (hard!)

6 rounds:
1 arm 35llb kb walking lunge
sprint

Ab play (5 rounds):
L hang
5 toes to bar
yoga

Snatch-overhead squat @95lb. I chickened out. Tried at 100, but dropped the weight.

21-15-9:
Bent over rows
Chin ups (did in sets of two/three)

5 rounds:
10 burpees
30 sec hollow rock

Bench 1x5@105 and 2x5@110. Finally moving up in weight! This is a PR.
Deadlift 5RM@200. Pretty good since my 1RM is 210 (from 11/2013)

Sprints: shuttle 4 times across workout room for 6 rounds with 60 seconds rest between sets.

Ab play: toes to bar, hollow rock hold for 30 seconds, evil wheel.

Press 3x5@65
Front Squat 1x5@120
Overhead Squat 2x5@100

5 rounds:
10 burpees
8 thrusters with 20lb dumbbells
10 floor wipers

power clean 3x5@105

WOD: None; Audrey was crying.

Ab Play:
Evil wheels
Yoga
Floor wipers

Overhead Squat 3x5@95 (hard?!)

WOD: "Tabata Something Else"
- Pull Ups
- Push Ups
- Sit Ups
- Squats

Bench 3x5@105
Front Squat 3x5@115

WOD:  AMRAP in 5:00:

- Kettlebell Snatch (35/ 26#)

-GHD

Deadlift 5RM@195

Complete 5 rounds:

Handstand Hold – 30 seconds
Handstand Push Ups – Max reps
Hold Top of Ring Dip – 20 seconds
Ring Dips – Max Reps
Hold Top of Pull Up – 10 seconds
Pull Ups – Max reps

Front squat 3x5@ 115

Press 3x5@60

6 rounds:

6 thrusters @50

60 single jump rope

Back squat 3x5@155. I RESET because of my lower right back hurting.

Bench press 3x5@95

Dirty Cindy (AMRAP in 10 minutes)
5 pull ups
10 push ups
15 squats with a 25# plate

About 71/2 or 8 rounds. Can't remember.

Sauna for 10 min

10 minute elliptical (intervals 30 seconds quick; 30 seconds regular pace)

3x5 power cleans @ 105#. Tried to keep the weight reasonable since my lower right back has been hurting.

Bench 3x5@100. Couldn't get last rep in each set. Need to reset to 85.

20 minute swim: 10 min warm-up and 8 sprints.

Stretched

Push press 3x5@ 60lb.

"Religion" for 5 rounds

Front squat-max reps. 8, 5, 5, 5, 5

Lateral bar hops-20

Very tired still.

Skill: Muscle Up practice (ring or bar) or Pullup/dip practice for 20min

WOD: 10 rounds fro time:
- 8 Wall Ball (20/14# to 10')
- 6 Burpees
- 4 Box Jumps

15 minutes of elliptical and then 10 minute run in the chamber.