140 min
Warm up for 20 min
- 20 bfly

1.GS
A. MU for 50 min
- RS
- TWB
- HTR
- 2 S + MU 6 x 1 + 3 x 2
- Total of 12 MU

2.Strength
A. Bench press 5 RM

3.Conditioning
A.10 x 1 min on/ 1 min off: Row
- Hard, but consistent.
- 256 257 263 266 267 269 271 272 273 274
- 1.57 1.56 1.54 1.52 1.52 1.51 1.50 1.50 1.49 1.49

4.Accessory
A) Heel elevated goblet squat 4x10 (Light weight, slow on the way down)
12 16 20 20 kg
B) KB Lateral lunges 4x10 (Light weight, stay upright!)
6 8 8 8 kg
C) Ring body saw 4x8-12 (Stay hollow)
8 8 8 8

50 Burpees [did good]
1 Mile Run [down to Meandering way. Kept decent pace]
50 Pull-Ups [as always, did strict - took quite a while]
1 Mile Run [Did ok on first 2/3. Last 1/3 developed cramp and then headache]
50 Air Squats [Did them slowly to recover]
1 Mile Run [Did not finish... ran the parking lot but eventually stopped due to headache]

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
M/ 38/ 134 lbs/ 5'-6"
As Rx: wearing 20 lb vest
9:01
Good WOD
I didn't really do the bear walk very fast at all... I should have pushed the pace a bit more.. it was SOOO HOT outside.. did this in the total sun on nice grass. I was able to do the broad jumps much longer/ better than I had anticipated. I did them in 5 plus 3 burpees, then again 5 plus 3 burpees then 3-4 broad jumps for about 7 feet per broad jump... I was very surprised.

POST WOD:
10 rounds of 30 secons on 30 seconds rest of DUs - had to do 40 DUs each time
400 DUs in 5 minutes work and 5 mintues rest. Good Post WOD burn in the sun.

70 min
Warm up for 10 min

1.Back squat - 5 x 5

2.Bulgarian split squat w/barbell - 3 x 8/s.
40 40 40 kg

3.Hip thrust - 3 x 12
60 kg

4.A) Hamstring machine 3 x 10
30 30 35 kg
4.B) Abductor machine 3 x 15
40 45 45 kg

5.EMOM7: abs

Deadlift:
-5 @ 65% of 1RM
-5 @ 70% of 1RM
-5 @ 75% of 1RM

WOD:
For 20 minutes, alternate between each:
-1 minute to complete 15 KB swings
-1 minute to complete 30 double unders (mod with DU practice or 15 box jumps)

Deadlift: 140(5), 150(5), 160(5)
WOD: Completed all rounds of kb swings @35 lbs
I did DU practice for most of the other rounds, but towards the end just did singles for 30-40 seconds each minute

We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.
The Declaration of Independence July 4, 1776

“INDEPENDENCE DAY”
76 Reps each of :
Ab Mat Sit Ups
Wall Balls 
Double Unders
KB push press (38 each arm)
KBS
Knees to Elbows 
Push Ups
Air Squats
Slamball
Burpees

This workout won't be easy. It's a small price to pay compared to the many sacrifices that have been made on our behalf, so that we may live free.

-Buy In-
5/3/1 Shoulder Press
100x5, 115x5, 130x5+ (10)
2 Rounds:
10 push ups
Run 200m

WOD:
Reebok Crossfit Games Open Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

7 complete rounds +15 BJ + 12 PP + 6 T2B = 285
Cash out: Max unbroken HSPU (8) I came off the wall, had at least 3-4 left in me.

WOD: only 6 reps more than original attempt during the Open, but the push presses were MUCH easier this time around, especially after 5/3/1 press. Really happy with how the push presses went.

1 Warm up:
- 30 squats, 10 push ups, 30 burpees, 10 push ups,
- 20 squats, 10 push ups, 20 burpees, 10 push ups,
- 20 squats, 10 push ups, 20 burpees, 10 push ups,
2. WOD - 2 rounds - each exercise 1:30 work, 30 sec rest, AMRAP:
- one leg roll,
- jumping jacks with 1kg dumbell,
- mountain climbers,
- rope,
- pull ups,
- bosu ball squats with ball up,
- 40 kg snatch / medicine ball snatch
- scissors
- 32kg swings
- legs to chest
3. Cool down and stretching

6x10min concept machines

Pk

a. 2 x attempts at max wallballs @10kg
1. 41
2. 17

b. 5 rounds - 1 minute per station of the following

1. mountain climbers
2. shuttle run (10m)
3. kettlebell swings @24kg
4. skipping (double unders if you can) 2minute rest between rounds

c. 5 minute abs