Pre-WOD: 1/2 Mile Run

WOD: 5 Rounds/Max Reps Bodyweight
-Bench Press
-Pull Up

12-10-8-7-6

Post WOD: Tabata Sit Up - Didn't do this

Worked on MU's, DU's, and rope climb with no feet

Total 120min
A.
Three sets, not for time, of:
15′ Rope Climbs x 4 reps
Muscle-Ups x 4-8 unbroken reps > 3-2 reps, green, blue & yellow rb
L-Sit x 45 seconds
B.
Ten sets of: > 8 sets
Back Squat x 2-3 reps
(all sets performed between 90-95% 1-RM from six weeks ago)
Rest 3 minutes between sets.
C.
Three rounds for time of:
10 Man-Makers (55/35 lbs) > 25 lbs
15 Strict Handstand Push-Ups > kipping, 1 abmat
20 Chest-to-Bar Pull-Ups > 12

Result: 10.50, 13.08, 16.30 = 40.30
Avg/max HR 151/183
D.
1000m row

Weighted Pull Ups:
- 20kg x 5, 25kg x 5, 30kg x 3 + few butterfly pull ups to loosen up

Hammer Grip Incline Dumbell Bench Press:
- 26kg x 7, 30kg x 7, 34kg x 5 (each dumbell)

Bent-Arm Dumbell Pullover:
- 20kg x 7, 24kg x 7, 28kg x 7

Decline Barbell Bench Press:
- 80kg x 5, 100kg x 5, 110kg x 3

Drop snatch treeniä /6x3

Find 1RM Snatch in 20 minutes

At least 10 lifts

For time do:
Deadlifts
Power Cleans

10-9-8-7-6-5-4-3-2-1

Wt is 115# for guys, 65# for ladies

7 mile run
Outside in mid 80s or more

DL Imported from WODstack.

"Annie"

50-40-30-20-10
Double Unders (2 to 1 sub)
Sit Ups

3 Rounds for time

-400m row
-21 KB Swings (25)
-12 Pull Up's (blue band)