3x3 shoulder press @ 80, 85 and 90% of 1RM

WOD
12min AMRAP
7 push press @ 70% of 1RM
30 jumping lunges
15 situps

Post WOD
2x1min weight plank (45/25#)

OVERHEAD SQUAT + BURPEES
TEAM ( COUNT BURPEES)
12 MIN TIMECAP

progressioiden kautta

For time (Cap time 30 min)

7 rounds
• 7 wall climbs + 2 touchés épaules
• 7 Dragon walk
• 7 Jump over the box
• 7 monkey pull up

“Angie”

100 Pull ups (green band/ring rows)

100 Push ups (100% on toes)

100 Abmat Sit ups

100 Squats

**Bummed because I had to mod the pullups today- I tore my hand last week during "Nate" and rather than let it heal over the weekend, I did the USMC mud run on saturday and it tore even worse and got infected by all the crap... so I couldn't even grip the bar, let alone kip. Still got a great workout though.

Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 92-95%

Remember, this is 92-95% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.

100 Pull ups

100 Push ups

100 Abmat Sit ups

100 Squats

I was actually fairly happy with my time since I was doing hang pull ups, and my chin cleared every one. I tore through the ab mats and squats quickly.

3 rounds for time:

20 Push Press (115/65)
40 KB Swings (53/35)

60 situps

KB Swings are one of my goats. I'm not sure that I completed all of the swings as I lost count a few times but really tried to push myself through smaller rep goals.

Power Clean 5x3 (135, 185, 185, 205, 205) 205 is a new PR!
Strict Pull Ups 3 x max reps (7, 5,5)
I lost track and did a 4th for 5 more pull ups
Also I decided to go ahead and push one of those 205s for a new PR!

As many rounds as possible in 12 minutes of:
Sprint 100 yards
10 Push Ups

I did 14 rounds
This was supposed to have 10 pull ups per round also but I loaded the CFFB page at weird time where the SWOD was for 30th and the DWOD was for the 31st so I didn't include the redundant pull ups but then I didn't have a place to do them at the middle school football field where I do my sprints.

3 rounds
20 Push Press (115#, 65#) - 55#,45#
40 KB Swings (53#, 35#) - 30#

60 Sit ups

I don't know what my deal was this a.m. but I could not get it going! I did 55# the first round then moved down to 45# for the second round, and used a 30# kettle bell, but I was just completely gassed after two rounds, and I thought I might die or faint, so I threw in the towel after two :(. I suck. I'd like to try this one again at some point in the near future...maybe when I've mentally and physically prepared myself for a humid, stifling day at the gym (and it was 5:30 in the morning! I am glad I didn't do this in the afternoon, yeesh)