WOD's Week Ending July 3

Mon 27th -

A.
Every 3 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 4 reps @ 50-60%  - 95
*Set 2 – 4 reps @ 60-65% - 115
*Set 3 – 3 reps @ 65-70% - 135
*Set 4 – 3 reps @ 70-75% - 145
*Set 5 – 2 reps @ 75-80% - 155
*Set 6 – 2 reps @ 80-85% - 165
*Set 7 – 1 rep @ 85-90% - 185
*Set 8 – Test 5-RM - 185

Then tested 1RM - 200#!!!!! Wooot! First Crossfit goal REACHED!

B.
For time:
Row 1000 Meters
40 Chest-to-Bar Pull-Ups - almost CTB w/ Purple band - Kipping
30 Strict Handstand Push-Ups - on knees 24" box 

Tues 28th - 

Ran 4 miles I think....

Wed: off

Thurs: in FBX

Fri 1st - A.

Every 2 minutes, for 18 minutes (3 sets each):
Station 1 – Front Squat x 6 reps @ 32X1 ( 95# - 1 105# - 2) 
Station 2 – 45 Second Side Plank each side – rest 15 seconds between sides
Station 3 – Banded Hip Bridges x 25 reps

B.
Every 4 minutes, for 12 minutes (3 sets), for times:
10 Strict Pull-Ups
20 Kettlebell Swings - 35#

40 Air Squats

1. 3:55

2. 3:49

3. 4:15

Sat 2nd - 

A.
For time:
Run 1200 Meters
40 Alternating Dumbbell Snatches (55/35 lbs) 30#
40 Toes to Bar w/ ankle weights on floor - thanks Ben...Run 800 Meters
20 Alternating Dumbbell Snatches
20 Toes to Bar
Run 400 Meters
10 Alternating Dumbbell Snatches
10 Toes to Bar

B.
Two sets of:
Landmine Rows x 6-8 reps

Rest as needed

Sun 3rd - 

A.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges 35# KB each hand

B.

Every minute, on the minute, for 15 minutes:
Minute 1 – Dumbbell Shoulder Press x 8 reps @ 21X1 - 
Minute 2 – Supine Chinese Plank x 30-45 seconds
Minute 3 – Bent-Over Barbell Row x 6 reps @ 21X1

C.
For time:
40/30 Calories of Assault Bike or Rowing - Rowing
30 Dumbbell Thrusters - started w/ 65 - dropped to 55 after 10 reps. - Did barbell thrusters... just noticed it was supposed to be DB.....
20 Box Jump-Overs - 24" box