Weighted pull up
3x5
Max BW: 16

Warm Up: Joint Mobil­ity fol­lowed by
“Alley Mash Up”

Skill: Dead­lift
Mechan­ics and Con­sis­tency
Deter­mine 60% of 1RM

Work: 20min. AMRAP
Max Reps: 60%-1RM Dead­lift
Max Reps: Hand­stand Push Ups
Score is total of low­est set reps x rounds

My Lowest score was 10 and I did 11 rounds = 110pts

3 rounds for time:
21 front squats (75#)
40' handstand walk (mod to 20 wall walks)
30 GHD sit ups
40' handstand walk (mod to 20 wall walks)

15 min AMRAP:
9 deadlift (155#)
12 push up
15 box jump (24")

6 rounds + 7 box jumps

I was fairly pleased with the result as this was my first wod after missing the past two days with a cold and I'm not back to 100% yet. If I did this wod again I would try to go faster on the deadlifts; the quicker pace improved my form and efficiency.

Bench Press
5X8 #185

Worked up to a 3RM #230

8 Min AMRAP
5 Situp
10 Boot Strappers
15 4 Count Flutter Kicks

8 Rounds + 20

For time:

75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Butterfly would have helped on this one.

Max time handstand hold- 1 round

Then,
3 rounds for time
400m Run
20 Wall balls 14 lbs
200 ft Walking lunge
20 Push ups
50 Mountain climbers

this workout was no bueno. Didn't do the handstand but did the plank. I made it to 1 min and 14 I think. I was just hoping for 1 minute.

As for the workout, I failed miserably. I could only do 2 rounds before my knees gave out. The lunged hurt my knees in a way that's beyond feel good burn. Maybe next time.:(

For Time
100 Shoulder-to-overhead (95/65#)
Every time you drop the bar below your shoulders, 4 burpees

Post WOD:
15 weighted situps
15 situps
10 weighted situps
10 situps
5 weighted situps
5 situps
-Used 25# DB for weighted sets.

Blew my triceps and shoulders, could not workout for a week after

5 Rounds for time:

5 Dips
10 Double Unders
2 Shoulder Pulse
5 Burpees
10 Situps

11:09

Every 3min.:
400 Meter Run
12 Toes to Bar

• Hitain kierros on tuloksesi.