Squats 225x3 Bench 215x3x4 + 230x3

CFE

Max Effort
Squats 275x2

Annie
Did singles instead of double unders
50-40-30-20-10
Sit-ups

Tuesday

As many rounds in 8 minutes as possible

7 squats with 175#
7 pullups
5 rounds

Lifting

Bench Press 185
Squats 185

Sunday 084
Warm-up: Hydrate and warm up. If you're sore from yesterday, focus on those areas longer and more in depth.
WOD: Rest
Strength: Low back squat 5 x 5 245#. Work as heavy as you can still maintain great form and a full set.
Bench Press 5x1 205, 215, 225, 235
Endurance: Recovery – Choose to Run for 20 minutes, swim for 10 or row for 10. Keep it moderate today and get the blood flowing.
Coach's Comments: Equipment needed - Oly bar and weight. Take the chance once your finished to stretch and focus on active recovery.

Ran from home to the office.

2 sets of 4 count flutter kicks x 25

warmup squats
5 sets of 5 reps of squats working up to 235#

Thursday I did 5 sets of BP, Squats and Dead Lifts

5 reps

185, 200, 255

Tuesday

CFWU x 3

Squats-getting adjusted..went up to 5 sets of 5 at 185

Friday Dec 12

Squat Warm Ups

5 sets of squats
185#x 3 sets, 205x 2 sets

SEAL

135# Squats 5x5
225# Squats 5x3
285# Squats 5x1

Squats and BP

Squats

5x5x265

Bench Press

5x5x185

Lifts

Squats
A few sets at 135 just to get back into in
Bench
185x5x3
Pullups