Back at it

Deadlifts
5-5-3-3-3-1

15-12-9-6-3
Power cleans (185/120)
Bar facing burpees

15/3

2 rounds
15 cal row
3 bear complexes(115/75)
15 box jumps(24/20)
3 near complex
15 kbs (55/35)
3 bear complexes
15 double  unders
3 bear complexes

bear complexe: power clean, front squat, push press, back squat, push press

Clean and Jerks

Take 15 minutes to reach a heavy one rep clean and jerk

3 Rounds
50 squats
7 muscle ups
10 hang power cleans (135/95)

Muscle ups are a 3:1 conversion of pull ups and dips if scaling

Oh Wednesday

Lumberjack 20

20 Deadlifts (275/185)
Run 400 m
20 KBS (70/55)
Run 400 m
20 OHS (115/80)
Run 400 m
20 Burpees
Run 400 m
20 Pull ups (chest to bar)
Run 400 m
20 Box jumps (24/20)
Run 400 m
20 Cleans (95/65)
Run 400 m


Cleans are squat cleans.  If you scale keep the weights heavy.  This is not easy or fast but very rewarding in a sick sort of way, and remember it is a named wod for a reason, to honor someone.

Ummphh...

Shoulder Press
3-3-3
Push Press
5-5-5

5 Rounds
5 Hand Stand Push Ups
5 Hang Power Cleans (115/75)
5 Push Press/ Push Jerk (115/75)
5 Bar Facing Burpees
Run 100 M

Monday

15 minutes to work up to a heavy three rep deadlift

Wod
21_15_9
Deadlift (225/135)
Clapping pushups
Pullups

12 minute cap

Friday

Bench Press
4*10 at 60% max

5 Rounds
10 Pull ups
10 Ring Dips
10 GHD Extensions (or good mornings)
Run with a weight plate (45/25) 200 feet