3 rounds for time:

400m Run
15 Squat snatch 75 lbs/50 lbs
9 HSPU

Shirt and tie!

3 burpees

WOD
Dirty Thirty - 30 reps of each for time

Box Jumps
KB Swings
Walking Lunges
sit up
Push Press
Back Extensions
Wall Balls
Burpees
300 rope jump

50-40-30-20-10

Double unders
Abmat situps

Not my best time... The first 50 DU were pretty ugly

a WoD for my birthday!

AMRAP 12:00 (for 2012)
4x burpees (April, 4th month)
15x air squats (birthday day)
30x single-unders (30 years old)

7 rounds + 23 reps

WoD was kept simple, as it was a free class at the box, and there were a bunch of new faces!

"SEALFit Team Style"

INFIL:
400m walking lunges as a unit

ASSAULT TEAM OBJECTIVE:
Reps of 21-15-9
Pullups
Burpees

Run 400m

Reps of 21-15-9
KB Swings 53#
Reverse Burpees

EXFIL:
Run 800m doing Buddy Carries

Wendler:

Back Squat: 3x225, 3x315, 3x340, 3x360, 3x385
Front Squat: 3x185, 3x225, 3x240, 3x265, 1x280 (did not try reps 2 and 3)

Metcon: Lipson

21-15-9 - 185 Back Squat (clean weight into position - no rack), KBs (53lbs)

Time: 7:48

5 rds of:

10 pistols
15 Toes to Bar
20 Double Unders

Optional Accessory

GYMNASTIC CONDITIONING

2-3 rounds, rest as needed:

1) 10+10 Ring Circle
2) 10-15 GHD Hip Extension

RPE 3

Strength:
3X5 push press (115,135,155)
3X15 weighted back extension (25,35,35)

10min AMRAP:
5-Front Squats (155lb)
10-Db Shoulder to Overhead (45lb)