50-40-30-20-10 of

4ct mountain climbers
Dips
Leg levers

400m run after every triplet

CFM game of "SPUD"

Squats
Pushups
sitUps
Dash (100m * round #)

Round 1= 10
Round 2 = 20 etc

Played four rounds.
Team lost game, did
Round 1 SPUD
Round 2
Round 3 SPUD
Round 4 SPUD

At end of game, did round 2 (except for dash).

Heavy
Kettlebell Push Presses 41X1

@12kg

5 rounds
One bar only
5 rounds for time,

12 Deadlifts 155/105

9 Hang power cleans

6 Push jerks

USING ONLY 1 BAR
2 rounds unbroken, all DL/PJ rounds unbroken. HPC broken into 4 + 4 + 1 into PJ. Go fast, very fast. do not rest.
Beat last time by nearly 2 minutes, need to do 70# next time. right hand was numb. wore wrist wraps.

WOW! Just trying out my 24kg Ader KB for the first time felt amazing in the hand! However the glass of wine I had before the workout made it difficult to perform!

More info over on Movescount

Object is to see how many rounds you can complete in 5 min.
Equipment needed:
Soccer Ball
Timer (Phone, Microwave...)
Warm-up
High Knees about 30 sec
Standing butt kicks about 30 Sec
Open gate 10 each leg. (Bring the knee straight up then move to the outside)
Close gate 10 each leg. (Bring the knee up slight to the outside then move the knee to the inside and down.)
No rope jump rope about 30 sec (Pretend to Jump rope)
WOD
Continue to do the exercises till you finish 6 round. Mark down the time it took to finish 6 rounds
A round is when you complete all 4 exercises.
Then do it again till all 6 rounds are done
Exercises
Start timer and go!
1. Side to Side (Tic Toc) 30 times (15 each leg)
2. Push ups 10 (Do your best and use good form)
3. Fake over ball 20 times (10 each Let)
4. Dot drill Basic 20 times
Use tape to mark the dots for the dot drill

Clean & Jerk ladder:

30 kg up to 42,5 kg

then:
30 Clean & Jerk @ 30kg

EMOTM (Every Minute On The Minute)
for 20′
5 Back Squats (35kg)
7 Negative Pull ups

I did this as Rx. 21-15-9 HSPU, Ring Dips, Pushups.
I did this early this morning, in Sadie's park with her. It was raining, but that didn't really effect the WOD since for most of it grip is not an issue and the ground wasn't too wet yet.
I did bring a towel to let my head hit onto on the HSPUs.
I was a bit sore from yesterday afternoon's WOD, but not too much of the upper body.
I did not really warm up much at all - probably about 10 total minutes of stretching.
11:00
I broke up the reps approx. as follows:
21 HSPU (12,6,3)
21 Dips (9,6,5)
21 Push (9,12)
15 HSPU (6,5,4)
15 Dips (7,5,3)
15 Push (7,8)
9 HSPU (5,4)
9 Dips (6,3)
9 Pushups (6,3)
I took a little too much time resting between sets.
I did not kip on the HSPUs until the end of 15 jsut for practice and a few on the last set as well.

This is the last time I did JT on 5/25/13 - 9:45
21-15-9
HSPU, Ring Dips, Pushups
I did this one late upstate in Ray's garage.
I went out a little too fast and started to burn out.

AFAP 3 rounds for time
25 Knees 2 Elbow
20 Burpee Plate (10kg)
15 Ab Mat Sit Ups + Med Ball (6kg)