WOD- Partner with my wife
Run 1 mile (each partner runs 2x400m All Out. rest while partner runs)
20 HSPU or Burpees
40 Deadlifts 135/95
60 WallBalls
80 Ball Slams
100 Lunges
80Ball Slams
60 Wall Balls
40 Deadlifts
20 HSPU’s or Burpees
Row 1000m (each row 500m All Out)

21-15-9 of:

Sumo deadlift
Box jumps
V-ups

Tabata that, only count lowest rep in 8 rounds, add all scores together for the total score.

TTB 5
Pullup 4
Situp 10
Air Squat 13
Pushup 4

21-15-9 of:

Sumo deadlift
Box jumps
V-ups

Jennan kanssa
1000m row
100 box jump
100 kbs

In about 25'55

5 x 3 power clean = max 95 lbs

then…

5 squat cleans @ 60% - used 60 lbs
5 push press/jerk - used 60 lbs

AMRAP 5

Score: 5 rounds + 2 reps

8 x 200m (1 minute rest)

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This was brutal, but folks were flying this morning. I think my best was arond 37 seconds, and worst was about 41.

Endurance
4 km off road TT at a regional school race (18:55)

workout
60m farmer's walk 50kg
40 HRPS
60m farmer's walk 50kg
30 HRPS
60m farmer's walk 50kg
20 HRPS

endurance
3x1000m with 3 mns b/t each run
4:06 - 4:29 - 4:52
my times were bad!!

1-2-3-4-5-6-7-8-9-10
box jumps (24/20)
wall balls (20/15)

rest 3 minutes

10-9-8-7-6-5-4-3-2-1
chest to bar pull-ups
kettlebell swings (1.5p/1.0p)