Benji Rx:

Overhead Press(strict): 65 x 5, 95 x 5, 105 x 5, 115 x 3,
135 x 2, 145/155/165!/135 x 4, 115 x 8, 95 x 10
DB Row: 90 x 25 each

Benji Rx:

3-High Pull Throws(95#)
3-Power Clean(135#)
5-Tire Flips(515#)

3 RDS

Sniper RX

Warm up kettlebell swings 35lbs 2 sets of 10 reps
Banded good mornings 2 sets of 10 reps
Deadlift: 135x5, 225x5, 315x3 banded, 315x2, 405x1 banded, 405x1, 405x1, 455x2, 471x1, 481x1, speed deads 315x3, 315x3, 315x3
Reverse Band Bench: 135x5, 135x5, 225x5, 8 sets of 3 reps @225, 4sets of 3 reps @315, 225 rep out 6 reps
Pull ups: 5 sets of 5 reps
Barbell curls 45lbs: 100 reps, 10reps, 10reps, 10reps, 10reps, 10reps
Ring Push Ups: 5 sets of 10 reps

Benji Rx: Monday October 5th

Warm Up: Jump Rope/KB swings/band abs/good morns/GHR/Ring Rows
Deadlift: 225 x 3/225+Red Band x 3/315/405+Red Band/405 x 2(belt)/405(no belt)/455(belt)/471(fail)
GHR: 5/5/5/20!
Speed DL: 5 x 1 @315

Pull Ups: 5(fat grip)/5(eagle)/5(regular
Ring Push Ups: 40!/4/3/2/1
GHR Sit Up: 10/10
KB Side Bends: 70 x 5/5
BB Rotation: 45 x 20, 65 x 20
Atlas Stone(185#) 50" Platform: 3x
Kipping Pull Ups: 20!/3/2

Sniper RX

Flat Bench: warm up- 135x10, 135x10/ Speed Bench 8 sets of 185lbx3reps, 275x1, 295x1
Fat bar Flat Bench: 3 sets of 5 reps @ 223lb

Crossfit WOD:
Deadlift 275lb 5reps
Burpees 10 reps
5 rounds for time

Cardio:
Prowler 5-6 runs

Benji Rx:

KB Floor Press: 25 x 10/10, 35 x 8, 44 x 6, 53 x 2(L)5(R), 53 x 2(R)
Fat Bar Bench: 123 x 8, 173 x 8
Prowler Sled(120#): 75ft x 5-6 sprints

Benji Rx:

Warm Up:
Single Unders: 100/100
Ring Rows: 15/15
Pull Parts: 15/15
Band Good Mornings: 15/15
Band Abs: 15/15
Overhead Lunge: 12 steps

Speed DL: 6 x 1@225, 6 x 1@225+Lt Band
GHR: 5/5/5
Fat Bar DL + DL: 293+315/293+365/293+385/293+405/435(belt)/435(belt)

GHR(red band): 8/8
KB Swing: 53 x 20, 70 x 50!
Stone(185#) 40" platform: 3x, 240# x (failed)
Keg Carry(165#): 90 ft