50 HSPU done as 1,2,3,4 trading off with Meagan Shoults

3x1000m Row @ 1:55 pace, 3:00 rest between

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

Bike 3K,
75 KB swings (55 lbs/ 1.5 pood),
Row 1K,
60 Wallball, (20 lb for 10')
Run 800 m,
45 pullups
I did this early this morning before work. First morning WOD in a while.
Felt good overall. I took about 25 minutes to get warm and ready.
This one was a good, hard, long WOD.
KB swings felt o.k. I broke them into sets of 15.
Row actually kind of killed.. I was surprised how difficult it felt (4:00)
Wallballs I broke into sets of 15 as well. I think I might have done 75 by mistake, I think I did:L 15,15,15,12,11,7
Run was not too bad.. but again I was feelling a bit drained so harder than I thought it would be. (not sure how long this took.... about 3:30 total with getting the machine up, etc... I did it at 9 and at the end 9.6 mph)
45 Pullups were: 15,15,11,4 i was feeling it in my grip a lot.
GREAT WOD.

First time using the bike at the gym... not sure if I was manipulating it properly to get it to increase resistance, etc. but the distance read 1.9 miles so that was all I was going for... that actually took me longer than i thought it would.

Home to Bethel

Dumbbell chest press 10-10-8-8-6-6-3 reps
35-35-60-60-75-75-85

Assisted pull-ups 5-5-5

Incline bench press 8-8-6-6-3 reps
135-135-145-145-155

Pull-down 8-8-6-6 reps
130-140-155-160

Hammer strength wide chest 10-8-8-6-6 reps
45-90-100-115-125

Unassisted pull-ups 2

21-15-9 of:

Clean @ 135/95
Ring Dips

rest 1 minute, then completed 80% of yesterday's CFE Running WOD

8X200m Run, 2:00 rest - increasing speed

"Angie"
100 Pullups
100 Pushups
100 Situps (abmat)
100 Squats

Strated with a set of 20. Then a couple sets of 10s. Then 5s. By the end, I was doing 2 at a time. Wore gloves since we were using the skinny pull-up bars.
Started widening the hands on the pushups after like 75. Started with a set of 20, then 10s, then 5s for the rest.
Sit-ups were pretty close to non-stop.
Squats... I think I had blacked out by that point. I didn't really stop much for them.

Temp was in the mid 90s with like 60% humidity. It was close to the most I've sweat in my life.

1RM Bench Press 165(+10)

Conditioning:
60 seconds Max calories on AirDyne
Rest 1:30
60 seconds max Burpee Pullups
Rest 1:30
60 seconds max Goblet Squats(53lbs)
Rest 1:30
60 seconds max Lateral Bar Jumps
Rest 1:30
60 seconds max Burpee Box Jumps (20 inch)

Warmup of tabata DUs
3 rds of 10 reps
OHS
Sit-ups
Walking lunges

WOD
5 hand release push ups
10 sit ups
15 ground to overhead with a 45 lb plate

Strength
3-3-3-1 Back Squats (110kg - 120kg - 130kg - 140kg)
5x5 weighted ring dips 10kg (60s rest)

Midline
10-10-9 Back Extensions (20kg)

skill
snatch pulls - up to 60kg
2-2-2 clean and 1 front press 2 back presses (50kg-60kg-70kg) + C&J 80kg

endurance
3x500m row (1:45 rest) (1:48 - 1:50 - 1:48)
-then-
3x250m row (1:00 rest) (0:54 - 0:55 - 0:54)