WOD for time

• 50 Double Under
• 10 Kettlebell Swing (32kg/70lbs)
• 40 DU
• 20 KBS
• 30 DU
• 30 KBS
• 20 DU
• 40 KBS
• 10 DU
• 50 KBS

Thanks a bunch for this one. Totally one of the best workouts I have done to date! The combination of exhausting with heavy makes it very challenging. I've also never done 150 KB Swing in one workout before or at least not with 32kg!!

Ok I should probably take a resting day soon but I am so motivated right now! :D

5 Rounds of:

12 Dead Lift 155#
9 Hang Clean 155#
6 Push Press 155#

For Time:
-25 HSPU
-50 T2B
-800 Meter Run
-75 Shoulder to Overhead (75,55)
-150 Double Unders

By myself! :)

25min AMRAP

11 Pullups
2 Deadlifts 105k
10 HSPU

7 rds 11 Pullups and 2 DL

Barbell Complex (3-5 Rounds)
-3 Dead Lift
-3 Hang Clean
-3 Push Press/Jerk
-3 Back Squat
-3 Snatch Balance

-3 Overhead Squat

Ladder For Time:
-15 Push Up/1 Sit Up
-14 Push Up/2 Sit Up
-13 Push Up/3 Sit Up
-12 Push Up/4 Sit Up
....
- 1 Push Up/15 Sit Up

Warmup: 15/15 x 5 KB Snatch

Skill: Handstand Pushup (more advanced folks can try the freestanding HSPU)
5 x 5

Workout: 5 Rounds
Gate Sprint
20 Pullups
10 HSPU

18 minutes as many rounds as possible of:

-15 box jumps (24"/20")
-12 shoulder to overhead (115/75)
-9 toes to bar

For official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-3

WOD: 3 rounds for time:
-30 pull-ups
-50 double unders
-10 handstand push-ups

I wasn't feeling it today so I left after 1 round. Saving myself for tomorrow but I really liked this one. I swapped the HPS for 48kg thrusters though since my right wrist don't like teh push up type of workouts much.

Strength: Back Squat:

1x10 255lbs
1x8 275 lbs
1x6 295 lbs (failed at 4)
1x4 295lbs (failed at 4)
1x2 Sat it out.

WOD: 3 rounds for time:
-30 pull-ups
-50 double unders
-10 handstand push-ups

Can't remember my exact time.