WOD#2 was the workout chosen today. I didn't feel up to #1 within the 50 minute time limit...

200m run with 30# slamball
800m run
25 pull-ups
50 hand release push ups
100 squats
1 mile run
400m run with 30# slamball

THEN:
Tabata ABMATS
2min max ABMAT (got to 62)
30 sec rest
2min max ABMAT (got to 37)
15 sec rest
2 min max ABMAT (got to 33)
TOTAL: 132

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To make this harder for myself, I actually did a 30# slamball as opposed to the 20#, I also did hand release push ups instead of regular.

Not giving myself an "RX" on this as this WOD was the 'modification' WOD.

10-9-8-7-6-5-4-3-2-1 Front Squat (55#)
1-2-2-4-5-6-7-8-9-10 GHD Back Extensions

Feel kinda crummy...donated blood yesterday afternoon and still not feeling 100%. Plus I'm SUUUUUUUPER sore from Angie on Monday.

10:44

Women: Event 8

Complete as many rounds and reps as possible in Three minutes of:
20 calorie Row 

30 Wallball Shots, 14 pound ball

20 Toes to bar

30 Box jumps, 24″ box

20 Sumo-deadlit high-pull, 72 pound kettlebell

30 Burpees

20 Shoulder to overhead, 95 pounds

Sled pull

There will be 1 minute of rest before Event 9 begins

Event 9:

Complete as many rounds and reps as possible in Six minutes of:


20 calorie Row 


30 Wallball Shots, 14 pound ball


20 Toes to bar


30 Box jumps, 24″ box


20 Sumo-deadlit high-pull, 72 pound kettlebell
30 Burpees


20 Shoulder to overhead, 95 pounds
Sled pull

There will be 2 minutes of rest before Event 10 begins

Event 10:

For time:
20 calorie Row 

30 Wallball Shots, 14 pound ball


20 Toes to bar


30 Box jumps, 24″ box


20 Sumo-deadlit high-pull, 72 pound kettlebell


30 Burpees


20 Shoulder to overhead, 95 pounds


Sled pull

WOD: Front/Back Squats

Warm up (10 min)-- wrist stretch/wrist rotations/arm circles/up-back overs/hip rotations/jumping jacks/mountain climbers(25)/push ups(20)/lunge(20 total)/air squats(50)/burpees(10)/sit ups(25)--for everthing else we did 10 of each...took us right at 10 min.

THEN 2 Min Rest-- Back Squats 15 @ 75#
Front Squats 10 @ 75#

THEN 2 Min Rest-- Front Squat 5-135/5-155/5-175/5-185/5-205
Back Squat 5-155/5-185/5-205/5-225/5-245

THEN 2 Min Rest-- Met Con For Time
50 Air Squats
100 Ab Mat Sit ups
Ryan-3:45/Aaron 3:50

10.9.8.7.6.5.4.3.2.1

Power Snatch 115/95

Box Jump 24/20

Wallball 20/14 10ft Target

Painonnoston kilpailuharjoitus, työntö nousu max.

Työntö: tankojumppaa 40%x2+1, 50%x1, 60%x1, 70%x1, 80%x1 , 90% x 1, 90%1, 98%1, 100%1

Strength
3x3 Shoulder press
3x3 Push press

55, 65, 70. May have been able to do 75#
75, 85, 90. Could have done 95#

WOD
5RFT
5 Wall walks
10 V-ups
20 Box jumps (24/20)

RX. 15:25

5 sets:
3 Snatch Pulls
- Build by feel
- Rest as needed

Amrap 6

8 Goblet squat
6 Burpees

For Time:
Front Squat(135/95) 10,9,8,7,...1
Ring Dip. 1,2,3,4,...10