2 Rounds:
20 Pull Ups
30 Burpees
40 Kettlebell Swings
50 Air Squats
60 Sit Ups

40 sit ups 5 muscle ups 5 rounds for time

STRENGTH:
Bench Press
3-3-3-3-3

WOD:
3 Rounds for Time (strict time cap of 10 min)
• 15 Thrusters (95/65)
• 12 Burpees

CASH-OUT: 50 Reps on the GHD
(can be Sit-Ups or Extensions)

Cash-Out is not timed but it must be done immediately following the WOD.

Bench: 65, 75, 85(1 rep), 85 (fail), 80 (2), 45lb thrusters

For time:
30 hang cleans (135/85)
30 HRPU's
20 hang cleans (145/95)
20 HRPU's
10 hang cleans (155/105)
10 HRPU's

I did #45, #50, #55

Optional after WOD:
50 Ring Dips, in as few sets as possible.

I did 5 sets of 10, using black resistance band for assistance.

6 Rounds (One for each daughter and one for each grandchild)

25 Air Squats
13 Burpees
12 Overhead Lunge steps
12 Push ups
12 Back Extensions (Superman)

Note: This totals 74 reps, one for each year of Buzz's life!

Wendler Strength:

Back Squat: 5x225, 5x255, 5x275, 5x300, 5x320, 5x340, 5x360
Bench: 5x175, 5x195, 5x225

Also worked on Toes to rings and Toes to Bar

WOD
“MANION”
7 rounds for time:
- Run 400m
- 29 Back Squats (135#)

Time: 46:27

Notes: This was one of the most difficult workouts I've ever done, and possibly my favorite. Usually a workout is tough because I'm physically exhausted, on this workout I was fighting the pain in my lower back the entire time. After the second round I was telling myself that I was going to have to lower the weight, but I kept on pushing. Then half-way through the 5th round I was thinking about quitting, but I've never quit a workout. Then I went into mental mode and started thinking about the workout and what it meant. The reality was that regardless of the pain I was going through at that moment, I should be fortunate to be alive. I thought about Manion the entire way through. This is the kind of workout that makes me love Crossfit.

What Improved: Mental strength. I hung in there and pushed through.

What Needs Work: I felt like I kept good form during the squats, keeping my weight on my heels, but the last 2 rounds were all trying to push through the workout with no regard to technique. I feel like that could be dangerous and probably explains why my knee is a little sore today :P

100 Burpee Challenge Day 26 = 26 burpees

6 Rounds (One for each daughter and one for each grandchild)

25 Air Squats
13 Burpees(tuck jumps)
12 Overhead Lunge steps
12 Push ups(situps)
12 Back Extensions (Superman)

Note: This totals 74 reps, one for each year of Buzz's life!

Jerk 3 RM