Three Rounds of:
20" Box Jump
Push Ups
Sumo Deadlift Hight Pull (65lbs)
Knees to Elbows
Row for Calories

One minute at each station, with one minute rest after completing the five stations. A "Fight Gone Bad"-style WOD.

Push Ups and K2Es killed me on this one.

BW: 129lbs

I feel really off (i.e. low energy, random headaches, and have gotten a little queazy during met-cons), since our trip to Cabo. I've been increasing my carbs and drinking more water, in an attempt to get back on track. Really frustrating. On a positive note, WOD #1 is being extended! Phew!

(Angie)
100 Pull-ups
100 Push-ups
100 Sit-ups (GHD)
100 Squats (Skipped due to knee hurting)

(Warmup)
3 rounds of 10-15 reps:

Samson Stretch 
<a href='/journal/movements/20'>Overhead Squat</a> with pvc pipe
Sit-up
Back-extension
Pull-up
<a href='/journal/movements/310'>Dips</a>

For time:
21-15-9
dumbbell hang clean (25# dumbbells)
handstand push up (games standard)
200 m run

ended with muscle up skills work

for time 15-12-9

burpees over box jump
thrusters
pistols

every round 20 double under (scaled jump)

Butterfly Pull Ups:
- 3 rounds x 10

Seated Arnie Curls + Seated Dumbbell Shrugs:
- 16kg x 10 (each arm) + 32kg x 10
- 18kg x 10 + 32kg x 10
- 20kg x 10 + 32kg x 10
- 24kg x 5, 16kg x 5 + 32kg x 10

Ezi Bar Curl + Wide Dumbbell Curls + Weighted Dips + BW Dip:
- 30kg x 7 + 10kg x 7 + 40kg x 9 + BW x 1
- 30kg x 7 + 10kg x 7 + 45kg x 5 + BW x 5
- 30kg x 7 + 10kg x 7 + 50kg x 3 + BW x 7

Standing Single Arm Hammer Curl (Palms facing body) + BW Dip:
- 14kg x 7, 10kg x 3 (each arm) + BW x 15
- 14kg x 5, 10kg x 5 + BW x 15
- 14kg x 6, 10kg x 4 + BW x 15

Lat Pull Down Machine (Bicep Curl) + Standing Dumbbell Tricep Press:
- 3 rounds
- 21.5kg x 10 + 10kg x 10 (each arm)

Seated Shoulder Press Machine + Plate Hammer Curl:
- 20kg x 10 + 20kg x 10
- 25kg x 10 + 20kg x 10
- 30kg x 10 + 20kg x 10

Cable Single Arm Curl + Cable Tricep Push Down:
- 8.75kg x 10 + 21.25kg x 10
- 11.25kg x 10 + 23.75kg x 10
- 13.75kg x 10 + 26.25kg x 10

3 Rounds; work:rest = 1:1
- 21 x 24kg KB Swing + 12 Butterfly Pull Ups + 6 x 60kg Hang Clean

3 Rounds: work:rest = 1:1
- 5 x 24kg Single Arm KB Snatches (each arm) + 10 x T2B

3 Rounds: work:rest = 1:1
- 5 x 24kg Single Arm KB Swings (each arm) + 5 x Pull Up into T2B

AMRAP 15'
3 Burpees
6 MedBall Situp @6/4
12 Wall Ball Shot @6/4

3 times following for time
15 x Deadlift 85 kg
15 x Burpee
15 x Incline Bench Press 40 kg
15 x Bent Over Row 40 kg
Run 800 m
32:21

Hangs Cleans - EMOM
205lbs - 1,2,3,4,5,3, = 18
165lbs - 1,2,3,4,5,6,7,8 = 36
135lbs - 1,2,3,4,5,6,7,8 = 36

DUBs - 10x30reps

Dumbbell thruster 3x3

As many reps as possible in 18 minutes of

15 Box Jumps 24"
12 Push Presses 115#
9 Toes to Bar