Buy In:
Warmup , Stretch

WOD1: Overhead Press (Week 2 Wendler)
used 170# as 1RM for basis
115 x 3   125 x 3   135 x 2*

WOD2:
Thrusters  95#
Pullups
Set 1:  7 & 7  - Rest 1 Minute
Set 2: 5 & 5 - Rest 30 Seconds
Set 3: 3 & 3

Tuesday

Front Squats at Golds with Dave

135 x 3 sets of 5 Reps

GymKen at Night

Mushroom work
Muscle Ups  -  3 sets   8x8x6

Buy In:
Ass kicks
Shuffles
High Knees
Hip Swings
Front kicks
Side Kicks
Back Kicks
Good mornings

WOD1:  Deadlifts (Wendler week 2)
Using 410# as PR.   90% of that for the lifts Wendler week 2
Warmup
265 x 3   305 x 3   335 x 5*


WOD2:  8 Min AMRAP
100m Run
15 KB Swings 50#
20 K2E

Active Rest Day

Run:  3.5 Mile
right out of vista ridge, around, all the way to other entrance of Vista Ridge . . .sprint the last hill.
Slow jog, plus some walking with Roxanne on breaks.

Workout 1 10am
Buy In:
Burgener Warmup
Running Drills
Shoulder Mobility
Hip Mobility
Jump Rope

WOD (Strength)  Snatch (Practice)
65 x 1   85 x 1   95 x 1   115 x 1   125 x 1(PR)  ***Kinda ugly

WOD (Metcon) - For Time:
OHS 65# - 10 -9-8-7.....2-1
C2B Pullups 2-4-6-8.....16-18-20
Time: 12:34  (2nd place)

Afternoon Workout:
2pm

Buy In:
Warmup
Run
Jump rope
Warmup movements

WOD: 3 Rounds for Time
20 Box Jumps (24')
15 Ring Dips
10 DB Burpees (30# db's)
Time: 6:28 (1st place)

Cash Out:
Weighted Ring Dips - 30# DB x 5 Reps x 4 Sets
AbMat Situps - 100

Warmup - lots of stuff, hip mobility etc

AM WOD: Squat (Wendler Week 1 Squats)
90% of 1RM
165 x 5   185 x 5   205 x 7

PM WOD:  3 Rounds for Time
350m Row
10 HSPU
50 DU's
15:05  (DU's killed me)

Buy In: 

3 Rounds of:

Burpees, Pushups, Squats

Shoulder Mobility, 

Samson Stretch 

WOD: Shoulder Press (strict)

Wendler Week 1

warmup 

90% of 1RM used (170#)

105 x 5   115 x 5   135 x 3   135 x 3***

***I think the 170# as a 1RM was too high

WOD2: Weighted Pullups

5 Sets of 5

25# db for first 4

30# for last set

Cash Out: 

5 Rounds of Toes 2 Bar  8-10 Reps

Front Lever swings, progression practice