PreWOD:
Deadlifts (add #10 to 1RM - now it's #225)
5 @ 75% - #170
5 @ 80% - #180
5+ @ 85% - #190 (did 6)

WOD - 15 min cap (can finish after cap time)
Reverse Ladder
10-9-8-7-6-5-4-3-2-1

BW Sumo deadlifts - #135 for 1 round, #95 for the rest
T2B (modified 2 to 1 sit ups or equal GHDs) Did situps for 1 round, GHDs for the rest
Burpees
Finished: 19:20

This one was rough. I completed 7 rounds by 15:10. I had stopped at that point. But, Jill wanted to finish and inspired me. So, after about a 2 minute break, I finished the last 3 rounds. Never Quit!

Buy In: 3 rds
shoulder mobility with band, 25 Double Unders, 11 Grasshoppers

WOD: Chipper For Time
70 Burpees
60 Sit Ups
50 KB Swing 55#/35#
40 Pull-ups
30 Handstand Push-ups

Cash Out: overhead wall stretch, foam roll back

Warmup:
Row 250m

WOD:
5 x 500m with 1:45 rest between (1:1 ratio with my 5km split)

Results
1) 1:30.8
2) 1:35.1
3) 1:37.3
4) 1:38.4
5) 1:36.7

Met my goal of staying under 1:45...

For Time:
20 Deadlift 275#
400m Run
20 Kettlebell Swing 1.5-Pood
400m Run
20 Overhead Squat 115#
400m Run
20 Burpees
400m Run
20 Pull-Ups
400m Run
20 Box Jumps 24"
400m Run
20 DB Squat Clean 45#
400m Run

I used 275# for the DL, 95# for the OHS, 1.5-Pood for the KBS, 45# for the DB Squat Clean (second 10 reps I used 40# DB)

Strength: 1 x 20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

-then-

1a) 4 x 3 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

1b) 4 x 400m Sprint – rest 60 sec.

Notes: These should be all out efforts. Pacing is not acceptable and degradation of pace is acceptable.

115 BS
16 PU

SWOD
Front Squat 5x1 @ 90% of 1 RM
(I had to sub 5RM back squat. My wrists have been hurting lately.
Used 335#)
Close Grip Bench 3 RM - 235#
Removed 20# did 6 more reps
Dropped it to 135# did 15 more reps

Single arm barbell rows
3x10 x 80# (last set I did 15)

WOD:
6x60yd sprints
60sec rest between sprints
fastest time: 00:13:01

5min AMRAP

10 burpees

15 Knees 2 Elbows

Rest 2 mins

5min AMRAP

10 KBS (1.5/1p)

15 Jumping Lunges

Rest 2mins

5min AMRAP

10 Superman

15 Double Unders

Score is total reps

For Time:
20 Deadlift 275#
400m Run
20 Kettlebell Swing 1.5-Pood
400m Run
20 Overhead Squat 115#
400m Run
20 Burpees
400m Run
20 Pull-Ups
400m Run
20 Box Jumps 24"
400m Run
20 DB Squat Clean 45#
400m Run

165# DL
75# OHS 35# KBS
20# DB Squat Clean

PreWOD:
Bench Press (add #5 to 1RM - now it's #95)
5 @ 75% - #70
5 @ 80% - #75
5+ @ 85% - #80 (did 6)

WOD - 15 min cap (can finish after cap time)
100 Double Unders (200 singles)
30-20-10:
Box Jumps (24/20) - (did step ups. Legs were feeling crampy and I didn't want another

boxjump injury)
Sit-ups
Ring Dips
Pull-ups
100 Double Unders (200 singles)

Finished whole thing in 16:27

Bench Press:
-5 @ 75% of 1RM
-5 @ 80% of 1RM
-5+ @ 85% of 1RM

Metcon:
For time (15min. cap):
- 100 double unders
- 30-20-10 rep-rounds of:
--- box jumps
--- sit-ups
--- ring dips
--- pull-ups
- 100 double unders

Bench: 175(5), 185(5), 195(5)
Metcon: made it to the round of 10s. Completed one station (sit-ups) before time expired, then finished ring dips at 16:11. Did not do the last 10 box jumps, pull-ups, or the 100 double-unders. On the box jumps, I switched over to step-ups as soon as I got fatigued each round (in the interest of preserving my achilles).