10 rds
2 chinups
3 pushups (close grip on med ball)

10 rds
125m at level 10
30 sec rest
-worst was 25.5

Seven rounds for time of:
Run 400 meters (stoplight run)
115 pound Back squat, 29 reps

Seven rounds for time of:
Run 400 meters (stoplight run)
135/95 pound Back squat, 29 reps (used 75lbs on the back squat)
Don't know my time but I got it all done.

3 rounds for time of:

-Vaults
-Med wall
- 20 hammer strikes
-Sprint
-10 Step ups

Dug trench through rocks and roots.

Bench Press
warm-up
35x5, 45x5, 55x3

working set
60x3, 70x3, 80x3+ (6) [1RM @97#]

Missed my rep goal by 1, seem to be stalled or going backwards with the bench, squat & press this cycle.

Chin-up 5x (Do as many real chinups as you can, and then a static hold for as long as you can. Rest 2 minutes and do next set for a total of 5 sets.)

set 1 : 3 chin-ups, hold 0:15
set 2 : 3 chin-ups, hold 0:15
set 3 : 2 chin-ups, hold 0:07
set 4 : 3 chin-ups, hold 0:10
set 5 : 2 chin-ups, hold 0:10

Warmup:
3 x 20sec jumping jacks, mountain climbers, jump squats; lunges, spidermans, bear crawls; resistance band stuff.

3 x max HSPUs (11)
3 x max toes-to-bars (7 knee tucks)

PRESS
5 x 60#, 5 x 70#, 5+ x 80# (4)

Very tired today. Exhausted.

WOD:
12 min AMRAP
10 renegade rows @ 20#
20 dumbbell thrusters
Finished 3 rounds + RR + 9

Wiped out. Need a rest day big time.

21-15-9

front squats (75)
box jumps (20")

30 double unders after each round

Før WOD:
2 reps max push press
resultat 42,5kg

Group warm up, then;

3 rounds

5 Wall walks <--many of these were not Rx & often times jumped off the wall to the left.

50 Double unders

5 Push jerks 185/125 <--75#

Rest 1 min. between rounds
--Great group warmup & appreciate the 65# push jerk warm up. Wall walks made me very dizzy. Had 80# on the bar, but almost fell over on my left side during the first push jerk because the room was spinning. Pulled off 5# & went w/75# the rest of WOD. Heart rate really gets going during the wall walks in a sneaky kind of way!