1RM DeadLift at 285# PR!!

WOD

50 Double Unders
40 Box Jumps at 20"
30 HK2E
20 Wall Ball at 14 kg
10 Snatch at 85#

10 min amrap

Wall balls 20# x 10
Strict chin ups x 10

5 wall climbs
20 cal row
30 burpees on a plate
30 20# wall balls
50 lunge steps
75 squats w 45# bar
100 Double unders

Pre workout

10x1 deadlift 80% of max (315#)

For time;

800m run
400m run backwards
800m run

400m run backwards

Post workout
3 min planks

I skipped the DL since my back has been hurting. Also forgot about the planks. Whoops!

Squat Clean:
5-4-3-2-1-1-1

Finisher:
Get into teams of 2, grab a med ball (20/14). The team must total 150 wall balls (75/person). If the ball touches the ground = 10 burpees. This includes switching between teammates. The switch must happen in the air.

Skill:
Heavy single KB Clean & Press
5 x 3 w/s

15 minute AMRAP
10 x kb clean&press (5w/5s)
15 x squats
7 x Pullups

9+10 Rounds

*we will do this workout again on 16MAR on the 25th day of the Paleo Challenge to measure progress

Tabata
(8 rounds of 20 seconds work and 10 seconds rest for each exercise)

-Front Squat (95/65)
-Push Up
-Box Jump
-Sit Up

Record lowest number of reps for each movement
(7, 11, 8, 12)

Warmup
500m Row
5-4-3-2-1
Tuck Jumps
Push-Ups
Goblet Squats

Mobility
Hips
Shoulders/Elbows

WOD
A) Power Clean / Thruster
3x3+1 - 115/135
3x1+3 - 135/155

B) For Time:
21-15-9
Power Clean #95
Thruster #95

5 across

5@ 145lbs
5@ 165
6@ 175

WOD:

50 DB Squat Cleans
Done at work/rest intervals :45 work/:15 rest

Overhead Squat 2.2.2.2.2
Worked my way up to a PR OHS! 185#x2

then:
12 min AMRAP
10 OHS @ (Rounded to 95#)
10 T2B
20 Double Under

4 rounds + 4