WOD: Whip It Good
100 Double-Unders (200 Singles)
5 Thrusters (75#)
75 Double-Unders (150 Singles)
10 Thrusters (75#)
50 Double-Unders (100 Singles)
15 Thrusters (75#)
25 Double-Unders (50 Singles)
20 Thrusters (75#)

100 Burpee Challenge Day 91

SWOD:
Hang Power Clean
4 x 3 @ 70%

CWOD: 3 RFT
10 Clean (135/95)
10 Box Jumps (24/20)
10 Wall Balls
10 Burpees

http://friscocrossfit.com/wod-blog/tuesday-july-3rd.html

For Time (95#/65#)
20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats

6 miles
Pre-5am, warm

SWOD:
Deadlift
3 x 3 x 3 x 2 x 2 x 1 x 1

Squat Cleans
3 x 3 x 3 x 3

WOD: King Kong
1 Deadlift (275lbs)
2 Muscle Ups
3 Squat Cleans (135lbs)
4 Handstand Push Ups

3 rep max

result: 235 lbs

Deadlift:
-5 @ 65% of 1RM 205
-5 @ 70% of 1RM 225
-5 @ 75% of 1RM 245

WOD:
For 20 minutes, alternate between each:
-1 minute to complete 15 KB swings (53# for 5 rounds, 35# for remaining 5)
-1 minute to complete 30 DU's

15 min AMRAP of

400m run
wall balls 20#
push ups

in groups of 3

results:

round 1: 36 pushups, 20 wall balls
round 2: 38 pushups, 20 wall balls
round 3: 38 pushups, --

Deadlift:
-5 @ 65% of 1RM 165
-5 @ 70% of 1RM 180
-5 @ 75% of 1RM 190

Metcon:
For 20 minutes, alternate between each:
-1 minute to complete 15 KB swings 53#
-1 minute to complete 30 double unders ...practice did 30-60 singles
-1 minute to complete