5000 Meter Row

10 ROUNDS OF:

3 MUSCLE UPS

15 WALL BALL SHOTS 20,14

Did first round RX rest jumping MU

"nancy"
5 rounds for time of:
400m run
15 OH squats @ 95#

100m run
15 handstand push-up
200m run
25 push press @ 115#
400m run
25 Sumo deadlift high pull @ 115#
800m run
30 Overhead walking lunges @ 45#
400m run
25 Sumo deadlift high pull @ 115#
200m run
25 push press @ 115#
100m run
15 Handstand push-up

================================

Rough workout but overall pretty good. Did hspu on a 20" box, used 50# for my bar and used 25# for overhead walking lunges.

-30 Shoot Thru
-30 HSPU: 200 meter run/per break - 2 breaks
-30 Box Dip: 200 meter run/per break - 1 break
-30 KB Swing 25#: 200 meter run/per break
-30 WB Shot: 200 meter run/per break - 1 break
-30 GHD Situps: -200 meter run/per break - 1 break
-30 Box Jump (24")

2400m + 597 reps = 2997, the number of victims murdered on 9/11/01

800m run forward
400m run backward

597 reps of the following in any order:
Pull ups - 0
Push ups - 50
Situps - 100
Squats - 150
Lunges - 97
Double Under - 200 (2 for 1 sub)

800m run forward
400m run backward

50 DU's/Abmats
40 DU's/Abmats
30 DU's/Abmats
20 DU's/Abmats
10 DU's/Abmats

V-sit hold for time x 2 - 107/64

then…

1 minute for max reps of each, with 1 minute rest between:

max push-ups
max box jumps (24/20)
max ring dips
max wall balls (20/15)

2 rounds – 1 minute rest between

AMRAP 2
Double Unders - 36

Then….

100 Squats
5 Muscle-ups (did Muscle up progressions)
75 Squats
5 Muscle-ups
50 Squats
5 Muscle-ups
25 Squats
5 Muscle-ups

AMRAP 16:
run 250m
10 kettlebell swings (1.5/1.0)
5 wall climbs
1 rope climb (did one rope climb, the rest were scaled)