Bench Press + Run

100x Bench Press (135#)
Time: 11:09
Tabata Run (Treadmil) 12% Grade/ 7.0 Speed
notes: This week is really busy at work....

BS+ DL/KBS

5x5 Back Squat (225#)
21-15-9
Deadlift (225#)
Kb Swing (2 pood)
Time: 10:02
notes: Back Squats felt great.  Happy I got 225 5x5!.  I got this WOD from CF Football.  Awesome Awesome WOD! Maybe a new favorite of mine.  It was a grip crusher! BW Bench Press tomorrow and Tabata Sprints

On the Track

Run 3miles
Time: 25:43
Tabata Push-Ups :30/:20x8 Total: 195reps
Notes: Still not happy with my run times, but I'm getting a little better.  Not done training for the day.

TGU, SB/SU

AMRAP 20min
TGU (28kg)
5 Rounds:
15x Slam-Ball (20#)
15x Sit-Up
Time: 4:23
notes: The TGUs felt great. Next time I do them, I'm moving up to the 2 pood!! Which I'm stocked about!  Also, this is an almost 20sec PR on the met-con from just a couple weeks ago.  2-a-day Tomorrow!

.com BS/T2B/KBS

3x3 Hang Power Clean (175#)
20x Back Squat (225#)
40x Toes-To-Bar
60x Kb Swing (2 pood)
time: 13:08
Tabata Push-Up Total: 137
notes: This is a HPC PR.  The weight felt good!  I don't usually do .com WODs, but this was an Awesome WOD.  The T2B crushed my grip before the KBS.  Fun WOD!

800s

Run 6x800m w/ 90sec Recovery [all Lane 3]
Run #1: 3:33    #4: 3:50
       #2: 3:43    #5: 4:07
       #3: 3:49    #6: 4:11
notes: Happy with some of my times, not happy with others.  These runs rocked me though.  Probably didn't help that I ran them in Triple degree heat! The last two just crushed me.  Going short and heavy tomorrow!

"G.I. Joe"

100x Burpee Pull-Up (5#)
Time: 19:25
Tabata Run 12% Grade @ 7 speed (8:34/mile)
notes: This is a 30sec PR on "G.I. Joe". Also, this is the first time I did Tabata Runs.  They're death!!! CFE Sprints tomorrow