A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
For the first set, I did 155, second 245, third 290. For the third set, I was only able to get 4 reps in before I really struggled with my form. For the Handstand Push-Ups, I did inversions with some knee tucks, trying to descend at the same time.

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/18″)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
For each of the four sets, I was able to get through 2 sets of Box Jumps, and 1 set of Push Presses. For the last set, I was able to get through 2 additional Push Presses. I split up the Push Presses into two separate sets of 5, before I started losing my technique.

Pre-WOD:
- Work up to a heavy (3) rep set of Back Squat- 135#

WOD - For Time:
50M cones marked in parking lot; pick kettle bell or dumbbell weight for WOD
- 50M Weighted Lunge (1)
- 200M Sprint (4)
- 100M Farmers Carry (2)
- 200M Sprint (4)
- 50M Weighted Lunge (1)

@25#

Post-WOD:
- Stretch & Recovery Exercise

Strength:

4 x 5 of the following (alternate between movements):
Weighted Pull up (or muscle ups)had Bibbs help me do the pullups..no band
Weighted push up Started with 25lbs to failure, 15lbs to failure at 4 and then 10
Cond:
3 Rounds for Time:
Legion Run
30 kb snatches (15 each arm)moved up to Yellow ones...23lbs??
30 wall ball only got reminded about my squat depth 2 x's gotta remember to get
my butt down and back...Argh!

10-15m of DB squats
-Did 60lb DB final 3 sets x 5 reps (2m rest...not too bad)

12m AMRAP
60 jump ropes (air)
10 DL (60lb) to shins
10 pushups
-TOUGH! 5 or 6 rounds
-Very high heart rate

Pre-WOD: Find a 1 RM strict press- 135
Find a 1 RM jerk- 195

Shoulders felt super sore. Off day today

WOD:
7 min amrap
Snatch-95lbs
Burpees
3-3
6-6
9-9
12-12
15-15
Etc

Finished the round of 12 and then did 10 burpees on the round of 15.

Overall off day today

4 Rounds for Time:
200m run
20 overhead standing lunges w/ 25lb weight
10 burpee box jumps

After round 2...
50 ab mat sit-ups

My time: 12:29

Sue Finn Style...actually, she was my partner!

Team wod
1 person runs 200m w/med ball

1 person 15min amrap's
50m broad jump
15 pull ups
50m broad jump
15 abmat
50m lunge
15 slamballs
50m lunge
15 box jumps

i ran at least 4 times.

Then a 5 minute plyometric hold.

Shoulder press 5-5-3-3-1-1 (35-45-50-60-65 fail)

Then,

12min AMRAP

5 Squat cleans 165/110 (MOD: 70#)
10 Toes 2 bar
15 Wallballs 20/14

5 rounds. wow the squat clean was tough after wall balls.

I did LOW Box Squats on the step up box, BELOW parallel, using only 185 lbs, since this was my first time going so low on the box squats.
I was going to do sets of 2 on the 30 secs, but it's a little too much walking back and getting set to do on the 30 so I just went with it and pushed the pace to about every 40 secs or so.
I went BELOW parallel and did sets of 3 for about 14 sets or so. I kind of lost count and was feeling my body. I was concentrating on staying tight and popping up and out of the hole for speed.
POST WOD:
I did sets of High Box Squats and got to a PR of about: 42" or 43"

I did NATE, during my lunch hour, at Mid City Gym, using a bar for my bar MUs and then RX HSPUs and this was the fist time I did NATE with a KettleBell. I think that made it a bit more challenging.
I split my hand pretty badly, I think on the Bar MUs but could have been the KBs as well. I spplit it initially on or about round 6 or 7 but kept on going and completed 13 rounds.
I was gassing a bit but did everything unbroken. I did kip 2-3 round of the HSPUs but just ot keep up the pace.
I think the bar MUs were easier but worked the grip a bit more as it's more on the hands and the rings are more on the forearms and wrists.
Fun WOD to do with a heavy KB. Good WOD