Strength: OHS 7x5

35, 40, 45, 50, 40, 45, 45

Metcon: "Insolence"
3 rounds

200m row
10 Burpees
200m row
1 min rest

Thrusters @ 85

Finished 8 v-ups short of 6 rounds

Pre-WOD:
-Bench Press 3-3-2-2-1-1-1
65-75-80-90-95-failed at 110

For TIme:
-800 Meter Run
-125 Push Ups--every break: 60 meter Farmer's carry (53/35)
-800 Meter Run

Post WOD:
-3 Minute Plank

Pre-WOD:
-Bench Press 3-3-2-2-1-1-1
65 75 85 90 95 105 115 fail

For TIme:
-800 Meter Run
-125 Push Ups--every break: 60 meter Farmer's carry (53/35)
-800 Meter Run

Post WOD:
-3 Minute Plank

Pre-WOD
3-3-2-2-1-1-1 bench press

For Time
800m run
125 push-ups
Every break 60m farmers carry (53/35#)
800m run

Post WOD
3min plank

30 Walking lunges
30 Pull-ups
30 Box jumps
30 Double-unders
30 Dips
30 toes to bar
30 Kettlebell (44 lbs)
30 sit-ups
30 Hang squat cleans dumbells (30 lbs)
30 Back extensions
30 Wallball (18 lbs)

Back Squat 5-5-5-5-5

Then,

Using ONLY 1 bar

2 Rounds
Run 200m
30 Back squats 135/95 (MOD: 55#)
400m Run
20 Box jumps 20in (MOD: Box step-ups due to abdominal pain
Run 200m
10 Push jerks 135/95 (MOD: 55#)

24:40

Three round for time of:

50 Front squats (45/33)
20 Sit-ups
20 Dips

33# front squats, GHD sit-ups, ring dips with 1/2 blue band

12 sets of 3 FAST Box Squats - Explosive and Fast
Do the sets on the minute (I wore NO gear/ belt at all)
I started with a decent warm up with DUs, stretching and burgener warmup
45 lb bar x 5
95 lbs x 5
95 lbs x 5 off the box
135 x 5
165 x 5
185 x 3 first set only
WOD:
205 x 3 for 3 sets
215 x 3 for 9 sets

Post WOD took about 2-3 mintues and then did a super low and controlled set of 10 reps of 135 lbs

Stretched out and did a little rotator cuff work with really light dumbells

Pre-WOD
3-3-2-2-1-1-1 bench press- 155,175,185,195,205, failed at 215

For Time
800m run
125 push-ups
Every break 60m farmers carry (53/35#)
800m run

Post WOD
3min plank