http://crossfitsouthie.com/emom

Strength
Deadlift
3-3-3-3-3 *<=== 295

WOD
Every Minute On The Minute for 14 minutes

Odd Minutes-10 Shoulder to Overhead (135,95)
Even Minutes-10 Swings (2/1.5)
* If you need to take a minute off do so and complete 5 Bar facing burpees for every round missed at the end of the 14 minutes.

Level 2 (105,65)(1.5/1) <===
Level 1 (65,35)(1/.5)
ADV (155/105); (88/65)

Strength - Bench Press
Using 3RM max from last week John tells you 1 RM - I didn't do this last wk so I had to guess
Of 1RM,
75% - 5 @ #185
80% - 5 @ #225
85% - 5 @ #275 (since I was guessing I made big weight jumps and we had a lot of ppl so I just stopped here so we could move to the WOD)

WOD -
3 rounds for time:
400m run
21 KB swings (53/35)
12 pullups

I was feeling tough today so I decided to use the 70lbs kettlebell... I was winded to say the least.

Also did tabata abs at the end just to supplement some abs - working on my T2B so any extra abs work helps.

Work handstand walking

12 min. AMRAP

10 Handstand rocks

12 Sit ups

15 Air Squats

8 + 10

100 Burpee Challenge Day 72

AMRAP 20 minutes

5 pullups, 10 pushups, 15 squats

Tire size (approx. 300lbs)
Sledgehammer = 16lbs

Perform each movement in a pyramid format

reps = 10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10

Perform 10 tire flips followed by 10 sledgehammers, 9 flips/9 sledgehammers,etc down to 1 than back up to 10

When finished you will have completed 109 reps of tire flips and 109 reps of sledgehammers

finish time should be between 15-20 minutes

Seated Hamstring Curl Machine:
- 50 x 24kg

Seated Quad Curl Machine:
- 50 x 26kg

Back Squat:
- 5 x 20kg, 5 x 30kg, 5 x 40kg, 5 x 50kg
- 3 x 60kg, 3 x 70kg, 3 x 80kg, 3 x 90kg, 3 x 100kg, 3 x 110kg, 3 x 120kg, 2 x 130kg
- 10 x 80kg + 10 x 20kg Plate Sit Up
- 12 x 70kg + 12 x 20kg Plate Sit Up
- 14 x 60kg + 14 x 20kg Plate Sit Up

Deadlift + Deadlift (feet on plates):
- 3 x 20kg + 3 x 20kg
- 3 x 30kg + 3 x 30kg
- 3 x 40kg + 3 x 40kg
- 3 x 50kg + 3 x 50kg
- 3 x 60kg + 3 x 60kg
- 3 x 70kg + 3 x 70kg
- 3 x 80kg + 3 x 80kg
- 3 x 90kg + 3 x 90kg
- 3 x 100kg + 3 x 100kg
- 3 x 110kg + 3 x 110kg
- 3 x 120kg + 3 x 120kg
- 3 x 130kg + 3 x 130kg
- 3 x 140kg + 3 x 140kg

Deadlift:
- 3 z 150kg, 3 x 160kg, 3 x 170kg, 3 x 180kg
- 21, 15, 9:
- Deadlifts @ 100kg + 24" Box Jumps

20 x 60kg Deadlift to warm down

TABATA:
- 4 rounds each
- Air Squat, Push Up, Sit Up, Burpee

FGB:
- 1min each station
- 3 rounds
- Ring Rows
- Parallette Dips
- 8kg Med Ball Squat Cleans
- 24kg single arm KB Swing
- 24" Box Jumps
- rest

In teams of 3:
- 6 rounds (so each person does 2 of each movement for the 50m)
- one person = 50m 24kg KB Farmers Carry (each hand)
- other person = 40kg OH Barbell Walk
- other person = rest at start line
- once both people have covered 50m, third person sprints the 50m
- then each person must complete:
- 10 x 24kg KB Swing
- 10 x 40kg Deadlift
- 10 x Push Ups
- then immediately into:
- 3 rounds:
- 45 x 8kg Wall Balls (share work evenly, one person doing wall balls, one holding a straight arm plank and one resting)
- 90 DU's (one person doing DU's, one holding air squat, one resting)

Sprint Intervals:

12 x 100yds (on grass) - 15, 14.7, 14,4, 13.8, 13.6, 13.45, 13.5 , 13.2, 13.03, 12.84, 13.2, 13.35
6 x 60m (on track) - 9.4, 9.1, 8.7, 8.5, 8.4, 8.3 (groin still sore - had to run these slow)

Deadlift 5@75%,3@85%,1+@95%
315, 345, 385

3rds
1 minute of SDHP 75# (35, 33, 30)
1 minute rest
1 minute of ABMAT (37, 37, 35)
1 minute rest
1 minute of HRPU (40, 28, 27)
1 minute rest