Running clock
1 pull-up the first minute
2 the second
etc, until you can't get them in a minute

Made it through 9 rounds, plus 5 on the tenth.

 3 - 5 Minute rounds

Switch on the minute

Burpees
Row
KB Swings #53
Slammer ball #40
Wall balls #20

Started with Burpees!

Deadlift - Have John calculate 1RM (215) using 3RM from last week.

75% - 5 - 270
80% - 5 - 290
85% - 5 (or more) -315 - did 5
percentages were off. Finished WOD and came back to do 335 for 5 to make up for it

WOD
EMOTM 2 hang cleans, 15 minutes. 185 for 5, 195 for 4, 205 for 6min

Post-WOD
40 T2B or 40 GHD's. - 2x10 T2B, 2x10 GHD, 3x8 Reverse Hyper

Strength/Skill - 2 x 8 minutes
Split Jerks 135lb

WOD
Each movement 6x, :20 on :10 off

games push ups - 55

sit ups - 77

stone to shoulder - 11, 115lb

rope climbs - 8

NOTES: missed a couple reps on the stones because I started at 145 (my normal stone). Form was way off, don't know what happened. Mental? I've don't that many reps of 145, maybe not after other high rep movements. IDK. Disappointing. On the positive, I didn't break at all on the push ups and situps.

http://crossfitsouthie.com/emom

Strength
Deadlift
3-3-3-3-3 *<=== 295

WOD
Every Minute On The Minute for 14 minutes

Odd Minutes-10 Shoulder to Overhead (135,95)
Even Minutes-10 Swings (2/1.5)
* If you need to take a minute off do so and complete 5 Bar facing burpees for every round missed at the end of the 14 minutes.

Level 2 (105,65)(1.5/1) <===
Level 1 (65,35)(1/.5)
ADV (155/105); (88/65)

Strength - Bench Press
Using 3RM max from last week John tells you 1 RM - I didn't do this last wk so I had to guess
Of 1RM,
75% - 5 @ #185
80% - 5 @ #225
85% - 5 @ #275 (since I was guessing I made big weight jumps and we had a lot of ppl so I just stopped here so we could move to the WOD)

WOD -
3 rounds for time:
400m run
21 KB swings (53/35)
12 pullups

I was feeling tough today so I decided to use the 70lbs kettlebell... I was winded to say the least.

Also did tabata abs at the end just to supplement some abs - working on my T2B so any extra abs work helps.

Work handstand walking

12 min. AMRAP

10 Handstand rocks

12 Sit ups

15 Air Squats

8 + 10

100 Burpee Challenge Day 72

AMRAP 20 minutes

5 pullups, 10 pushups, 15 squats

Tire size (approx. 300lbs)
Sledgehammer = 16lbs

Perform each movement in a pyramid format

reps = 10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10

Perform 10 tire flips followed by 10 sledgehammers, 9 flips/9 sledgehammers,etc down to 1 than back up to 10

When finished you will have completed 109 reps of tire flips and 109 reps of sledgehammers

finish time should be between 15-20 minutes