6 Rounds - 5 Reps For Time
Front Squat (135#)
Pull Up

10:52

20 min AMRAP

1 HSPU

1 Round of Cindy

100m SPRINT

“add a HSPU each round, and the 1 round of Cindy and 100m Sprint stay the same”

This WOD was not fun. It was 3 of the things im worst at. HSPU Running and Cindy I only did 7 1/2 rounds today.

9/11 Run with the Heros 5K

Time: 24:32

Rowing Intervals
8 rounds (125meters) - rest 1 min

round 1: 0.28
round 2: 0.26
round 3: 0.27
round 4: 0.27
round 5: 0.27
round 6: 0.27
round 7: 0.27
round 8: 0.26

8 Rounds - 6 Reps

Back Squat (135#)
Strict Pull Up

8 minute AMRAP
3 Thrusters (95#)
7 Clapping Push Ups

total: 6 rounds

Masters Competition Training WOD:
30 Wall Balls (20 LBs)
30 Box Jumps (24”)
30 Power Snatches (115 LBs)

11 minute max.

Ankle still healing so I went slow on the box jumps ... cost me about 1 minute. Still lots of work to do.

WOD 1: 4 rounds for time:

8 back squats (135#)
8 KB DL Jumps (53#)
16 Ring Rows
2nd Stop Sign run

13:45

WOD 2: 3 rounds for time:

15 Russian Twists (35# DB)
15 Pull ups
3 Snatch (135#)

6:52

FGB:

Wall ball (20#)
SDLHP (75#)
Box Jumps (20")
Push Press (75#)
Row for calories

1 minute rest between rounds

25 + 130 min
Warm up for 10 min
- 30 TTB + 20 HSPU
1.GS
A. HSW practice for 5 min
- 15 m.
B. Bfly pu practice for 10 min
- 30 reps

Hard routine
1.Warm up for 15 min

2.GS
A. CTB & butterfly pull up practice for 25 min
- Drills
- 15 CTB
- 25 bfly pull up

B. EMOM12:
1) CTB - 8 8 8 8 8 8
2) 6 STOH - 45 kg

3.Conditioning
8 x 3 min on : 2 min off
A. 10 power clean @ 50 kg + 8 cal run > 45 kg
Reps: 7 rounds + 4 power clean

B. 16 DB snatch + 12 box jump overs > 35 lbs
Reps: 10 rounds + 11 DBS

4.Accessory
A. Abs