STRENGTH
3x3 deadlifts 120 kg ( 3 mns b/t sets )

WOD
As many rounds as possible in 20 minutes of:
2 bar muscle ups
4 handstand pushups
8 kb swings (12 kg) ( dont have something heavier...!)

Had some problems on the HS pushups where i lost most of my time, but it was a really nice wod!

After wod:

• Max toes to bar (25)

• Max burpees in 1 minute (28)

Warmup
3 rounds:
* samson stretch
* wrist stretch
* 6 dips
* 15 push ups
* OHS (45,95,135)
* a couple pull ups
* a could DLs to loosen up

WOD
* 225 pound dead lift, 21 reps
* 42 GHD Sit-ups
* 225 pound dead lift, 15 reps
* 30 GHD Sit-ups
* 225 pound dead lift, 9 reps
* 18 GHD Sit-ups

10:00

The deadlifts went really well. The GHDs slowed me down.

Finisher
A shit load of double unders. I still suck. I got 10 in a row at one point though.

STRENGTH
4X4 Linear Back Squat

WOD
Paleo challenge skill WOD
5 Min AMRAP
Max Double Unders
...Every time that you trip or rest, you have to do 3 burpees.

5 Rounds

5 Pull-ups (Weighted Strict if possible) - #14 Med Ball between feet (mostly kipping)
10 Push Jerk (50% of 1 Rep Max) - #105
15 Sit ups (OH ball) - GHD W/#14

W/ #20 Vest

WOD:
“FGB”
The Fight Gone Bad workout consists of five exercises, performed for one minute each, with one-minute breaks given after all exercises have been completed. This grueling five-station rotation is then repeated three times per person.
1. Wall-ball 14 lbs (reps)
2. Deadlift high-pull 25 kg (reps)
3. Box jump 45 " (reps)
4. Push-press 25 kg (reps)
5. Row (count burned calories)

RX!!

Deadlift 3-3-3-3-3
then:-
In 15 minutes, complete as many reps as possible of:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats
Beginner: Scale movements as necessary.
Advanced: Chest-to-bar pull ups.

Warm up : 15 Overhead Squat / 5 Pullup / 7 Handstand / 6 TTB / 3 RD / 150 Skips

Result : 70-90-100-100-120 , No WOD

Weighted Pull Ups 3-3-3-3-3 or Strict Pull Ups 5 x 8 (using assistance as necessary).
then:-
Seven rounds for time of:
7 Front Squats @ 60kg/40kg
35 Double Unders
*Bar starts from the ground.
Beginner: Scale movements and load as necessary.
Advanced: Front Squats @ 70kg/50kg.

Warm up : 15 Overhead Squat / 7 Handstand / 6 TTB / 3 RD

Result : 5 x 8 PullUp + Blue Band , 60KG BB - 23:02minutes (Skipsx3)

A. 4 sets of the following:

4-6 Deadlifts @ 2111 (perfect form) (205lbs)

Rest 30 sec.

Wall Walks, 3-4 reps

B.

3 Rounds:

Against a 3 minute running clock, complete the following:

400m Run then AMRAP shoulder-to-overhead (75lbs)

Rest 2 min. between sets.

Score is total number of reps.

Strength:
3 rounds
5 x push press, 185x 5, 225x 5, 275x 5 very easy
5 x L-Sit pull ups (scale to a hard band or regular strict pull ups)

(see video here

, yes it will make you look like that dude)

For time:
50-40-30-20-10

Kb swings (70/53)
Ab mat situps

Pre-Wod:
-5 X 2 Back Squats (185, 205 , 215, 225, 245)

15 minute "Hopper" (Various WOD's pulled out of a "hopper" every minute) (#135,95)
For Example:
Minute 1: 15 Burpee
Minute 2: 8 Roll Outs
Minute 3: 10 Thruster
Minute 4: 12 Dead Lift, 9 Hang Clean, 6 Push Press
Minute 5: 20 Sit Ups
Minute 6: 15 Burpee
Minute 7: 20 Sit Up, 20 Push Ups
Minute 8: Dead Lift, 20 Push Up
etc