800M Run
30 Power Snatch (RX 135/95)
30 Box Jumps
800M Run

15 min AMRAP

5 Pull-up

10 Squat

15 Double Unders

This one felt easy to me now that I have DU's, and I should have pushed harder. My hand unfortunately tore on PU's in the 10th round. I got 14 1/2 on the nose, but think I could have knocked out 16 if I went harder than I did in the earlier rounds. I felt really strong, probably since I relaxed and got a lot of rest on Sat. and Sun.

Strength:
Front Squat 1-1-1-1-1-1-1
205-215-225-235-245-255-265

Met-con:
10, 9, 8, 7, 6, 5…1
Box Jumps
KB Swings (55#)

In a team of 2, complete:
125 Pull-ups/Ring Rows
125 Kettlebell swings, 55/26
125 Double-unders
125 Overhead squat, 95/15

SHOULDER PRESS CHALLENGE 30#x 10

3 ROUNDS

400m Run

25 Wallball 20/14

15 KBS 1.5/1pood

5 L-Pull-ups mod@ 5 dips with green band and L sit/knees bent on parallel bars

Squat Challenge
225x20

Happy Birthday Ellen and Jason

For Time:

38 Ground to Overhead

38 box Jump 24/20

38 Wallball 20/14

38 ABMAT

38 Double Unders

Three rounds for time of:
Row 1000 meters (1st round), 500 meters (2nd & 3rd rounds)
50 Burpees (1st round), 20 burpees (2nd & 3rd round)
25 Box jumps, 20" box (1st round), 20 box jumps, 16" (2nd & 3rd rounds)
Run 800 meters

I had to modify the 2nd & 3rd rounds.

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls 20/14# (men 10′ target/ladies 9′ target)
90 Double-unders
30 Muscle-ups

50 pull-ups
10 burpees
40 pull-ups
20 burpees
30 pull-ups
30 burpees
20 pull-ups
40 burpees
10 pull-ups
50 burpees

06-14-2011 WOD
SHOULDER PRESS CHALLENGE

3 ROUNDS

400m Run

25 Wallball 20/14

15 KBS 1.5/1pood

5 L-Pull-ups

Shoulder press 35x10. Felt good and I can't wait to improve on that. WOD went good but realize that I could take less breaks during wallballs.