No surprises here:
Squat - 3x5
Bench Press - 3x5
Deadlift - 1x5
Noob DWOD
Follow sqdn PT OR
Complete 7 rounds:
1. Max Rep Pull-Ups (Scale as necessary: Pull-ups -> Kipping Pull-Ups -> Band Pull-Ups -> Jumping Pull-Ups-> Pull-Up Machine)
Find 1 RM Box Jump from a seated position (parallel box)
Front Squat + Jerk 3+1, 3+1, 3+1, 3+1, 3+1
PT DWOD (CFFB 4.25.11)
Sqdn PT &
The Ensign
Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
*Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
*Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3 minute rounds.
Post total rounds complete to comments.
AM
ReplyDeleteBox Jump @ 40" + Blue Plate
Front Squat + Jerk @ 225, 225, 235, 245, 255
PM
Unit PT - 20 min Native American Run - 2.25 mi
3x10ish burpee broad jumps
The Ensign
Rnd 1 - 3r + 3 clean
Rnd 2 - 2r
Rnd 3 - 2r + 3 clean
Rnd 4 - 1r +3 clean + 3 dips
Rnd 5 - 2r + 3 clean
Rnd 6 - 1r + 3 lean
AM
ReplyDeleteBox Jump @ ~35"
Front Squat 3x5 @135
Bench Press 3x5 @170
Deadlift 1x5 @ 255
PM
Unit PT- 20 min Native American Run @ 2.25 miles
3x10 burpee broad jumps w/ jumping jacks between
By the way, that WOD was brutal after PT. FN grind
ReplyDeleteSquat: 3x5@295
ReplyDeleteBench: 1x4@205, 2x5@195
Deadlift: 1x5@415
Squat - 3x5@200
ReplyDeleteBench - 3x5@155
DL - 1x5@200
Max pullups done on Pullup machine assisted by 45 pounds
Max round 10; low round 4