2 Rounds

40 KBS 1.5/1p

40 Hollow rocks
40 Push ups
40 Abmats

40 Medball cleans 20/14
40 Burpees
40 doubleunders

Slow but steady. Was proud to Rx and finish this one!

30, 20, 15, 10, 5

Ground to Overhead (25#)
Uneven push ups

First 15 push ups done RX. Rest on knees

WOD – 3 Rounds/1 Min on 1 Min off

Calorie Row - 38 cal

Burpee Box Jumps - 32 reps (20 in)

Russian KB Swings - 105 reps (45lb)

175lb

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots- 12lb ball

50 Burpees
50 Double unders

Strength:

Deadlifts - 8x225, 8x315, 8x355, 10x405

Metcon:

15 Min AMRAP - 10 SDHP (95lbs), 10 K2E, 10 Box Jumps (24")

Results - 6 Rnds + 22 Reps (awful - tired form previous days sprint workout)

Continuing Wendler 5/3/1 in the garage.

Warmup:
4 min jump rope, various stretches.

BENCH PRESS:
Warmup: 5 x 50#, 5 x 65#, 3 x 75#
Working sets: 3 x 90#, 3 x 100#, 3+ x 115# (5 reps)

A bit disappointed I only got 5 reps. Failed on the 6th. My strstd.com chart says it calculates my 1RM at 136, which is less than my current PR. Just a bit unfueled.

Then: 5 x 10 @ 65#
Pretty easy after the failure.

BACK SQUATS:
Warmup: 5 x 70#, 5 x 85#, 3 x 100#
Working sets: 3 x 120#, 3 x 135#, 3+ x 155# (15 reps)

Much better. Warmups were easy. Working sets were very good, and the 3+ round got extremely tough after a while. Didn't go to failure, so I may have had one more rep in me. Strstd.com calculates my 1RM at 203#, more than my current PR, so that's nice.

Then 5 x 10 @ 85#
Easy-peasy.

200 meter run
100 walking lunge steps
50 squats

`

21-15-9

12kg Goblet Squat
Sit up
Push Up
Row 250 meter

Back squat 3 x 6 reps
245-245-245

Bench press 3 x 5 reps
185-195-195

Deadlift 1 x 5 reps
295 had to go 5-2

Bar dips
8-8