5 x 3 Thrusters (increase in weight each set) 95, 115, 125,

WOD - 4 Rounds Total - 2 minutes per round with 2 minutes of rest between each round.

Run 400M and with whatever time left over, max out on that movement. Then rest 2 minutes and move to next round.

1st Round
400 M run
Max HSPU (8)

2nd Round
400 M run
Max Pull Ups (10)

3rd Round
400 M run
Max Air Squats (14)

4th Round
400 M run
Max Sit ups (8)

DT

5 Rounds

12 Deadlift 155/105

9 Hang Power Clean 155/105

6 Push Jerk 155/105

I did 70lbs. There were 2 options 2day & in a sleepy grog, confused 2 of the movements. I thought there were 9 power cleans, not 9 HPC's. So, I mod'ed the weight & the movement apparently. :( Such a goober @ 6am, I am. Still, i liked this wod & believe it would have been even more difficult w/HPC's.

Pre-WOD: Thruster Max (sucked today, back aching, 185lbs )

WOD: For Time
- 20 Calorie Row
- 30 Burpee
- 40 Ground to Overhead (95/45)
- 50 Toes to Bar
- 100 feet of Weighted Lunges(45)
- 150 foot Run

Imm just wrecked. Tough week. Loved it. Though I did good on my second attempt of the prowler challenge. 2:21. I have a vid of it I'll upload later.

For Time: 9-7-5

Muscle Up
Squat Snatch (135lb)

Just not my week this week. I sucked it up at this one. Failed on first 6 squat snatch reps and couldn't find my rhythm on muscle ups. Just happy to be alive after the last two days. By lower back is torched.

WOD:
21-15-9
- Dead Lift (315)
- Box Jumps (33")

Man, I'm not even sure this should be called a WOD...it should have been called a Yard Sale. Went 315lb on the DL as RX but only got through the first set of 21 (which took me about 6 minutes). From there I dropped to 275 and eventually 225. Got the whole thing done in about 13:07. Lots of work to do here.

Post WOD prowler work was def affected by this. Came in at 2:47.

5X5 Bench Press (worked up to 250 lbs but missed the 5th rep)

WOD:
7 Minutes, AMRAP:
-3 HSPU, 3 Pull-ups (I went Chest to Bar)
-6 HSPU, 6 Pull-up

(add 3 reps for each additional round)

3 Minute Rest

5 Minutes, AMRAP:
-10 Toes-to-bar
-20 Double Unders

---

Bench: 205, 225, 235, 245, 250
HSPU/Pullup: through the 15s and got 5 HSPUs of the 18s.
T2B/DU: 5 rounds plus 7 T2B

20 min AMRAP

5 HSPUs
10 Pistols (5 on each leg)
15 Pull-Ups

I got through the HSPUs in the 10th round. I've never done Pistols before. Pretty fun. In case your wondering I attached a video of what they are. Not me.

Thanks to Stacy Jennings of CrossFit exile for stopping in and doing this WOD with me.

AMRAP 20 minutes
5 Knees To Elbow
10 Push Ups
15 Squats

I must have calculated Cindy wrong. Now how the **** did I manage to get 18 rounds real cindy. I guess the knees to elbow is slower because you have to keep your body straight and from swinging.

Reason for not doing full cindy was because of a wound in the middle of my hand. Couldn't hold properly so I had to grip with fingertips and well swings are very hard if you can't get a good grip.

Pre-WOD: 3 x 8 Back Squats (225, 225, 235)

WOD: 12 minutes AMRAP

3 Box Jumps (Rx 32")
6 Hand Stand Push Ups

9 Kettle Bell Swings (Rx 53 lbs, I did 70lbs bc all the 53 were taken)

9 rounds (I think as I messed up the order in the beginning).

Tabata (8 rounds of 20 seconds of work, 10 seconds of rest) of the following:

• Air Squats
• Ring Push-Ups
• Box Jumps
• Shoot-Throughs