Morrison:
50-40-30-20-10 rep rounds of:
Wallballs @ 20#
Box jumps @ 24"
KB swings @ 1.5pd (55#)

Put a 35min cap on it: got through rounds 50 and 40
Today just wasn't my day, also first day of paleo, not sure if that had anything to do with it or not.didn't have any energy

Handstand Holds/Walking
Max Weight Overhead- Push Press/Joint
2 minutes cumulative L-sit

Please record your Max Weight overhead for this WOD.

---

Got maybe one or two hands forward ont he handstand walks, didn't do the L-Sits, but got 100lbs overhead for the push jerk! Score! I still need to get comfortable with the jerk motion and split a little further down on the jerk, but I did it and that makes me happy.

Handstand Holds/Walking - 1:45 holding on the wall / 3 steps with my hands
Max Weight Overhead- Push Press/Jerk - 155#
2 minutes cumulative L-sit

Please record your Max Weight overhead for this WOD.

Wide grip pull-up (strict form):
BW (81kg) + 5kg x 8 = 688
BW + 10kg x 3 = 273
BW + 10kg x 3 = 273
TOTAL = 1,234
Deadlift
100kg x 8 = 800
120kg x 8 = 960
120kg x 8 = 960
TOTAL = 2,720
Bent over dumbell row (each arm):
24kg x 8 = 384
24kg x 8 = 384
24kg x 8 = 384
TOTAL = 1,152

Seated Cable Row:
61kg x 8 = 488
61kg x 8 = 488
61kg x 8 = 488
TOTAL = 1,464

GRAND TOTAL = 6,570

3 min. AMRAP, Rest 1 min., 6 min. AMRAP, Rest 2 min., For Time:

20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24″ box
20 Sumo-deadlit high-pull, 70 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds (scaled to 105)
Sled pull

3 min.: 60 reps
6 min.: 101 reps

leppee

For Time:
20 Calorie Row
30 Wall Ball Shot (14 lbs.)
20 T2B
30 Box Jump (24")
20 Sumo DLHP (70 lbs. Kettle Bell)
30 Burpee
20 Shoulder to Overhead (65 lbs.)
200 meter run w/ 45 lb. bumper plate

Damn good workout! I feel like Caesar. Peel me grape, beyotch!

Deadlift 5.5.5.5.5. Resting my back still!

Then:

3 Rounds of:

10 Thruster 135/95

50 Double Unders

120 min

1.Strength

A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes.
A1. Deadlift – 3 @ 70-75%
A2. Strict (deficit) HSPU – 3 to 5
Abmat + 5 kg plate 5 x 3 reps
Abmat + tk 5 x 3 reps

2.Conditioning

Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice from the video library
Repeat part A after the movement flow

C. Prep all of the movements in the main conditioning piece of the day

D. Perform one practise round of (70-80% effort):
10 Calorie row
20 Double unders
10 Wall ball @ 9/6kg (20/14lbs)
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar
8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic power test)

A. In a 20 minute window (for max rounds and reps in the last part)

3 Rounds of
30/24 Calorie row
60 Double unders
30 Wall ball @ 9/6kg (20/14lbs)

THEN

6 Rounds of
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar

THEN in the remaining time, AMRAP

8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Result: 2 rounds + 1 T2B in second piece
HR 183/190

3.Strength
B. Alternate B1 / B2 for 3 rounds
B1. Front rack walking lunge – 8/side @ AHAFA, rest 1m before B2 >
Bicep curl 20 20 15 lbs
B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
35 35 35 lbs

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

WOD:

One rep MAX pull-up

Day 1 Event 1 “The Beach”

For time:
210 meter Ocean swim (we will row 500m)
1,500 meter Soft-sand run (we will run 1600m)
50 Chest-to-bar pull-ups
100 Hand-release push-ups
200 Squats
1,500 meter Soft-sand run (we will run 1600m)