Wendler:

Back Squat: 5x135, 5x225, 5x275, 5x320, 5x345, 5x365
Bench: 5x185, 5x225, 5x235, 4x250 (didn't try 5th rep - no spot - think it was there)

Did DUs (30s) between each strength set

Metcon: 4 Rnds: 250m row, 20 Situps, 15 Pullups, 10 Burpees

Time: 17:20

EMOTM for as many minutes as possible;
Combo of shoulder to overhead (135/95) and burpees for total of 20 reps
75# (10/10, 7/13, 3/12)
2 rnds +12

2 min rest

EMOTM for as many minutes as possible (max 15);
3 Strict Pullups
30 Double Unders (50 singles)
6 rnds strict+ Singles, 3 rnds kipped+ singles
(stopped at 9 rnds and worked on DU's w/ remaining time)

POST WOD
Shoulder to O/H 105lbs
4x3

21-15-9
Pull Up
Kettlebell Swing 55/70
Wall Ball 14/20

I tore in the middle of my palm on the 15's during my pull ups. Made it very difficult to get through as I could feel it continuously ripping. Ewww.

Kettlebell swings not as bad as I thought. Just kept tight so I wouldn't hurt my lower back.

My right heel is having flexibility and who knows what issues, so the wall balls were extremely hard for me due to the pain.

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Round 1: 5 +1
Round 2: 5
Round 3: 5
Round 4: 5
Round 5: 5 +4

http://crossfitsouthie.com/run

Skill
Pose Running drills

WOD
3 Rounds
Run 800m
rest 2 minutes
Run 400m
rest 1 minute
Run 200m
Rest 3 minutes

Level 2- 2 Rounds
Level 1- 2 Rounds 400,200,100m

Grab a white board and keep track of your times. Make sure you rest the exact amount of time allotted. Subtract 15 minutes for your total time (if RX).

Warm-up Drills
15 x Burpee Jumping Pull-ups - Did these for 1st time today!
15 x Medicine Ball Cleans
''Burgenere Drill'' (2Rnds/PVC)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''Munsoned''
Complete the following for time:
Run 1600m
50 x DB Box Step-ups 40lbs
45 x Pull-ups scaled green band
45 x Static Dips

Skill Development
L-sit x :15 (cumulative)
20 x Hollow Rocks
30 x Russian Twists 20lbs

Back squats
135x10
185x5
225x3
245x3
255x3
255x3
255x3
255x3
255x3
255x3

EMOTM for as many minutes as possible;
Combo of shoulder to overhead (135/95) and burpees for total of 20 reps

got 5 rounds + 19 reps

2 min rest

EMOTM for as many minutes as possible:
3 Muscle Ups
30 Double Unders (50 singles)

got 10 rounds with NO failed MU reps. could have gone more but hands felt tender.

50 x Strict Pull Ups:
- work:rest = 1:2
- 10, 10, 10, 8, 8, 4

Incline Dumbbell Bench Press (Palms in) + Incline Butterly Curls:
- 22kg x 10 (each dumbbell) + 12kg (each dumbbell) x 10
- 24kg x 10 (each dumbbell) + 12kg x 10
- 26kg x 10 (each dumbbell) + 12kg x 10
- 28kg x 10 (each dumbbell) + 12kg x 10

Dumbbell Bench Press + Bent Over Dumbbell Row (Palms in, pause at top):
- 28kg (each dumbbell) x 10 + 12kg (each dumbbell) x 10
- 30kg x 10 + 12kg x 10
- 32kg x 10 + 12kg x 10
- 34kg x 10 + 12kg x 10

Seated Bench Press Machine (Incline) + Dumbbell Bent Over Row:
- 20kg (each arm) x 10 + 30kg x 10 (each arm)
- 25kg x 10 + 30kg x 10
- 30kg x 10 + 30kg x 10
- 35kg x 9 + 30kg x 10

Seated Row Machine (palms up):
- 20kg x 10 (each arm)
- 25kg x 10
- 30kg x 10

Straight Arm Cable Push Down (Palms down):
- 18.75kg x 10
- 21.25kg x 10
- 23.75kg x 10

Cable Front Raise (Palms Up, both arms raise at same time):
- 3 rounds
- 8.75kg (each arm) x 10

5 Toe, Heel, Toe, Heel Snatches (Base weight- 33 lbs bar)
5 Toe, Heel, Toe, Heel Clean; Toe, Heel Jerk (Base weight- 63 lbs)

3 Toe, Heel, Toe, Heel Snatches (73 lbs)
2 Toe, Heel, Toe, Heel Snatches (83 lbs)

3 Toe, Heel, Toe, Heel Clean; Toe, Heel Jerk (83 lbs)
2 Toe, Heel, Toe, Heel Clean; Toe, Heel Jerk (93 lbs)

10 Squat Boost, OHS, Squat Boost, Power Clean (increased weight slightly each two rounds. Made it to 93 lbs)