For Time: WOD #1

20 Thrusters/5 SDHP/Shuttle Run
15 Thrusters/10 SDHP/Shuttle Run
10 Thrusters/15 SDHP/Shuttle Run
5 Thrusters/20 SDHP/Shuttle Run

12:03, This one kicked my tail!!

WOD #2
40 Yrd Dash--2 tries--BEST TIME 5.25 sec PR
Then with a three min rolling clock, complete as many pull ups as possible (50), then as the clock continues to run for an additional three minutes, MAX Weight Squat Clean & Jerk (145)....Certainly a HUGE weakness for me

For Time: WOD #3
5 Rounds of
7 Deadlifts (255)/30 Double Unders

10:08. LOVED, LOVED, LOVED THIS WOD!!

Did the CF Total after another WOD
Squat 205
Press 115
DL 275

Run 200m
20 Hang squat cleans @30kg (50kg/30kg)
Run 400m
15 Hang squat cleans
Run 800m
10 Hang squat cleans
Run 1200m

40rnds for time, I go You go!

1 power clean 100kg
3 hspu
5 wallball 20/14lbs

Nicole

20 min AMRAP

400m Run

Max Pull-ups

I tried to meter out my pull-ups by doing 15 per round, with a goal of cracking 100 reps. I didn't pull it off, and I ended at 87. Feeling a bit frustrated.

Back Squat:

A. 15-15-15-15
or
B. 10-5-3-2-1 (135, 185, 225, 275, 285)

Optional: Squatting Annie
-50-40-30-20-10
-Double Under
-Air Squat

100m Run
15 OHS @ 95#, 5 HSPU, 10 Knees to Elbow
200m Run
15 OHS @ 95#, 5 HSPU, 10 Knees to Elbow
400m Run
15 OHS @ 95#, 5 HSPU, 10 Knees to Elbow
200m Run
15 OHS @ 95#, 5 HSPU, 10 Knees to Elbow
400m Run
15 OHS @ 95#, 5 HSPU, 10 Knees to Elbow
200m Run
15 OHS @ 95#, 5 HSPU, 10 Knees to Elbow
100m Run
15 OHS @ 95#, 5 HSPU, 10 Knees to Elbow

---

Grand Total: 1600m Run, 105 OHS @ 95#, 35 HSPU, 70 K2E

This was one heck of a workout! I'm just glad I got through it, RX baby!

P.S. 95# gets heavy....

5 rounds for quality

Advanced:

1-3 MU of choice
6 strict HSPU
300 m row

Beginner:

7 pull ups
10 HSPU on the box
300 m row

Double Unders and Sit-Ups
50-40-30-20-10 reps

For Time

Really frustrated with "Annie". My times keep getting worse... what's up with that?! I did the entire thing unbroken with the exception of one missed DU. The situps got me this time. SO frustrating. Maybe next time...

Banded Bench Press
45 LBs
Red Bands - Doubled
12 rounds; 2 reps per round

Extras
3x 2 minute Flutter Kicks
20 L Pull Ups
50 Ring Dips
50 Ring Push Ups
60 Reverse Hypers

Then ...
10 Minute AMRAP
10 Push Press (95 LBs)
30 Leg Levers
(3 rounds plus 15 Leg Levers)

Rest 2 Minutes

Run 2 miles (17:08)