30 air squats
30 pushups
30 pullups
30 burpees

For time:
20 Push-ups
1 Sit-up
19 Push-ups
2 Sit-ups
18 Push-ups
3 Sit-ups
...
1 Push-up
20 Sit-ups

I decided to be difficult this morning and go with one of yesterday's workouts instead of todays (I REALLY wasn't feeling wallball). I'm glad I did this one and although it took FOREVER, I felt good about my movements and I think I'm getting better at push-ups. The first two rounds were done on my toes, the remaining rounds were done on my knees. I did, however feel that I was getting full range of motion on all of the push-ups, so that makes me happy :) (and sore).

150 Wallballs for time

Def Straight Leg Deadlift (55# Bumper Plate def) 5 RM

4*6 sarjaa samalla painolla

“Gauge”

For time

500m Row

40 Squats

30 Abmats

20 Push ups

10 Pull ups

4:11 PR by 11 seconds

Longer/Harder pulls helped me get right into the squats without pausing, I think that made the difference.

Rest 5 mins

Then 100 Slamballs 20#

3:38 PR by like 45 seconds

Airdyne intervals for 20 minutes:
30 sec moderate/hard pace
30 sec easy pace (@50%)

Deadlift 5-5-5-5-5; 145-155-165-175-185

Then,

21-15-9

Pull-ups; mod@green band

Handstand Push-ups; mod@box24"

4:08

Row 2,000 meters for time

WOD #1 (All 7's)

All with 95 lbs for 2 rounds
7 bent over rows
7 hang power cleans
7 hang power cleans/jerk
7 jerk/split jerk
7 hang clean/jerk
7 bent over rows

TIME: 8:15 Ryan/ 9:47 Aaron

Thanks Camp for that one. Figured we'd add in another round and we payed for it.

WOD #2 (Benching and Dipping)

5 Rounds NOT for Time
Max reps bench press at 155
Max ring dips

51 TOTAL Bench/ Ryan 56 TOTAL Bench/ Aaron
42 TOTAL Dips/ Ryan 32 TOTAL Dips/ Aaron

38 TOTAL Bench/ Josh with 30 lb dumbbells 14 TOTAL Bench/ Josh (20 lb db)
33 TOTAL Dips/ Josh 6 Dips following this weight