20 min AMRAP

400m run
10 pull ups
10x push press 115#

result: man that first round sucked and all the runs sucked :) smooth on pull ups and mentally did well with the push presses

5 rounds plus the 400 m run

20 push ups, 20 sit ups
19 push ups, 19 sit ups...
1 push, 1 sit up

200 double unders

Not for time... just to relax after a long busy day at work.

Pre-WOD:
5X3 Deadlift 135, 165, 185, 195, 205

WOD - For Time:
-1000 meter Row
---75 KB Swings (#53/35) 30#
---50 Box Jumps 24"
---25 GHD Sit Ups

Pre-Wod:
Bench Press 5-5-3-3-1-1
65-75-85-85-90-90 (blek. super sore from mon/tues)

WOD:
6 Minute AMRAP 5 rds + 4 dips
-10 Wall Ball Shot (#20/14)
-10 Ring Dip (blue band)
6 Minute AMRAP 6 rds
-10 Box Jump (24")
-10 T2B (subbed situps.. hands were toasted)

5 rft of:

10 Power Cleans 135#
15 Wall Balls 20#

Wendler:
Strict Press: 5x135, 5x145, 5x155, 5x165 (last set not super strict)
Push Press: 3x185, 2x195, 1x215, 1x225 (failed - tired)

Metcon 1: 5 Rnds: 5 Push Presses (175lbs) and 30 DUs

Time: 10:32

Metcon 2: 21-15-9: SDHP (95lbs) and Chest 2 Bars

Time: 10:42

Sprint Intervals:

4 x100m - 15.3. 15.25, 14.03, 15.06
4x150m - 22.3, 22.6. 22.7, 23.7

May be the worst workout I've had in years!! I had zero energy or drive in my legs. No turnover@ No power!!

Pre-Wod:
Bench Press 5-5-3-3-1-1
65-75-85-95-105-115

WOD:
6 Minute AMRAP
-10 Wall Ball Shot (#20/14)
-10 Ring Dip
6 Minute AMRAP
-10 Box Jump (24")
-10 T2B

3+8 WB
3+4 T2B

5min Row/Bike/Airbike with nose breathing only

Squat Flow video

GYMNASTICS
For Quality:
- 25 Handstand Pushups
- 25 Strict Ring Dips
- 25 Pushups