5 ROUNDS
200m row
10 push ups
20 air squats
30 abmat sit ups

Second workout for today and done at the local rec center. I warmed up by doing a 500 meter row and 200 double unders. My shoulders are a little tight and I was having issues with the rower. And by issues, I mean my feet were being stupid and getting caught in the strappy things.

Tried to keep the intensity up, but with middle-aged gross men watching me as I breathe heavily and make certain noises, it was hard to concentrate.

Will have to try this one again in a better environment.

Jumping Chins
12kg dumbell

Strength

Press
115x5
pretty exciting, i think this lift is progressing the fastest. i am really chasing the 135x5 and the 185x1

Row
135x8

6 Rounds:

Burpee Tuck Jumps: 30-25-20-15-10-5
KB Swing (55#): 20-25-30-35-40-45

AMRAP in 15 min. Of:

5min. medball cleans 20 lbs/ 14 lbs
4min. knees to elbows
3min. Kb swings 1.5pd/1.0pd
2min. Push-ups
1min. Squats

307 reps

44 Burpees

Dark Room

Rokfit Cyber Series WOD #3

1000m row
100 II unders
70 squats
50 T2B
30 SDLHP (2pd)
20 KB swing (2pd)
10 squat clean thrusters

With a running clock...
AMRAP 5:
750m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU
Rest 5:00
AMRAP 5:
500m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(135/95), 25 DU
Rest 5:00
AMRAP 5:
250m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln (185/65), 25 Du

10 romanian deadlifts @ 80kg
20 ghd sit up
20 walking lunges @ 60kg (back rack)

Rokfit Cyber Series WOD #2

10-9-8...1
OPT pullups
Dumbbell (or KB) ground to overhead
Box jumps 24"