3 x
20 cal row
max reps pull ups
1 min lepo

3 x 20 cal assaultbike
max reps HSPU
1 min lepo

Back Squats 10-8-6-4-2
75-85-95-105-115

WOD: For Time
- 100 Meter Prowler
- 500 Meter Row

Post WOD for time - 03:30
- 10 Sit Up/ rest 10 Seconds
- 15 Sit Up/ rest 15 Seconds
- 20 Sit Up/ rest 20 Seconds
- 25 Sit Up/ rest 25 Seconds
- 30 Sit Up

Back Squats 10-8-6-4-2(275,295,315-fail,325,365-1rep)

WOD: For Time
- 100 Meter Prowler
- 500 Meter Row

Post WOD:
- 10 Sit Up/ rest 10 Seconds
- 15 Sit Up/ rest 15 Seconds
- 20 Sit Up/ rest 20 Seconds
- 25 Sit Up/ rest 25 Seconds
- 30 Sit Up

6 min AMRAP

5 Rengassoutu
3 PEP

Warm-up:
25 GHD Sit-ups
15 OHS @ 45# (just the bar)

Endurance WOD: for time -
1 mile run (8:55)
50 burpees (14:00)
150 double unders(22:00 or 23:00)
50 wall balls @ 20# (29:00)

1 mile run (35:51)

This Endurance WOD was tough but I'm glad I pushed through it as quickly as I did! The 1 mile runs have gotten a LOT easier. I remembered where I was during the entire wod so the times are listed above on a continuous clock basis. My first mile run i sucked but I picked it up on the 2nd!

After the WOD and some cool down, ended up doing some bench presses with Bridget & Paula.

75x5 reps
95x8 reps
105x8 reps
115x9 reps
125x10 reps

(I think those are the numbers, but I know for a fact the last one was 125# x 10 reps)

2 Deadlift on the minute for 11 minutes at 60% of your 1 RM

5 min Rest:

7 Rnds for for total reps:

:30 DL 135/95

:15 Rest

:30 Push-up

:15 Rest

:30 KBS 1.5/1pood

1:00 Rest

6 min amrap:
10 pull ups
10 box step ups (20" box with 25# overhead)
10 toe to bar
20 box jumps (20" box)

rest 1 minute then:
800m run for time

WOD 1: 750m row for time (2:28)

WOD 2:  10 minute time limit
750m row for time — 20 penalty burpees if 8s slower than WOD 1 row time
AMRAP modified Cindy (sub ring row for push-up) with remaining time.

score = # rounds of Cindy

Cramp in leg meant I didn't hit 8 second window, burpees for me. Happy with 2:28 for first 750m. I could have dogged it, I didn't.

2 Deadlift on the minute for 11 minutes at 60% of your 1 RM @ 175

5 min Rest:

7 Rnds for for total reps:

:30 DL 135/95 (115)

:15 Rest

:30 Push-up

:15 Rest

:30 KBS 1.5/1pood (yellow, between 1 & 1.5)

1:00 Rest

10x100 yard sprints, rest 10-15 seconds, run backwards back to the starting point (another 100 yards)

Modification:

8x80 yard sprints (& 80 yard backward run)

1 - 14.70
2 - 14.91
3 - 14.36 - Best
4 - 14.86
5 - 15.72 - Worst
6 - Rest
7 - 15.09
8 - 15.15
9 - Rest
10 - 14.76