Five rounds
30 <a href='/journal/movements/467'>Kettlebell swing</a> (2/1.5)   - MOD 1 pood
30 <a href='/journal/movements/1689'>Burpees</a>
30 Ab Mats

Overhead Squat 1 RM

AMRAP 7mins

1 Deadlift @80
1 Boxjump @24"
2 Deadlift @80
2 Boxjump @24"
3 Deadlift
3 Boxjump
4..... Etc

9 rounds 2 Deadlifts

Pre-WOD: 5X3 Push Press - 3RM was 195. At least I stopped there. MAYbe could have gone 205 but it woulda been ugly.

For Time:
-200 Meter Run
10-8-6-4-2 Push Press @ 115
(run before each set)

Post WOD:
-30 T2B
-10 Muscle ups or (20 Strict Pull Ups & 20 strict Ring Dips)

[did 6 MU's - sets of 2, then 8 strict pullups and 8 ring dips]

8 Min AMRAP

5 Thrusters #75
5 SDHP #75
5 HSPU

5 rounds + 5 reps

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Date

082118
Happy 19th Bday too Eden Head!!! We wish you the best bday ever
Warm-up
2 rounds
200m run
20 squats
15 banded dl
10 kip swings or ring rows
Metcon (Time)
35min cap

2 rounds

19 farmer handle deadlift Rx 4-45/4-25
19 sled shuttle sprint Rx 3-45/2-45 eg: 10m there back 19m there back
19 kb goblet squats Rx 32/24kg
19cals
19 burpees
19 single arm db power cleans Rx 50/35
19 pull-ups
19 medball situps
19 hollow rocks
19 oh plt lunge Rx 45/25

Find 1RM of strict shoulder press (165#)

Then:

5 two minutes rounds
75 II unders (100 singles)
Remaining time max rep push press (115/75)
Rest 1 minute in between rounds

Then:

40-30-20-10 situp sprints
The amount of time it takes for each sprint
is the rest time in between sprints.

8 Minutes:
-800 Meter Run
With Time Remaining AMRAP:
- Medicine Ball Squat Clean Wall Ball Shot (20/14)

Post WOD:
-Accumulate:
3 minute plank
1 minute L-Sit

5 Rounds for time:
10 Wall Balls (20lb)
15 KB Swings (32k)
20 GHD sit-ups

For Time:
15 K2E, Air Squats, DU's
25 OH Squats (55#)
15 K2E, Air Squats, DU's
25 KB Swings (35#)
15 K2E, Air Squats, DU's
25 Push Press (65#)
15 OH Squats
15 KB Swings
15 Push Press

14:47

...then finished off with 50 GHD Sit-Ups