DEADLIFT:
3-3-3-3-3
*Note we aren't looking for a one rep max. You're looking to build up to a heavy triple.
310 sumo dead lift
Workout: 3 rounds of:
10 X deadlifts at bodyweight
25 x Push Presses at 50% bodyweight - you can use barbell or double kb to achieve proper loading.

Watch video to get you fired up to DEADLIFT! Don't forget to get your ass signed up for the Gauntlet!

“Nicole”

400m Run

Max reps of pull ups

Begin next 400m run after you drop from pull up bar

20min AMRAP - completed 7 rounds for 60 pullups, will call this a PR dont remember/have recorded the last time i did this WOD.

Hate running and pullups, so this was a great wod for me to work on both

and then did the squat challenge 195#, yup still sucks...

75-95-115-135-145

“Nicole”

400m Run

Max reps of pull ups (MOD: Jumping Pull ups)

Begin next 400m run after you drop from pull up bar

20min AMRAP

6 rounds: 15, 12, 15, 15, 15, 15

WOD:
"Blake"

4 rounds:
-100 feet walking lunges (45# overhead)
-30 box jumps (24")
-20 wall balls
-10 handstand pushups

10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Box jump
Kb squat clean (25)

Light - shoulder hurting
No idea of time
12 min?

• OTM 5min, 3 snatches (40kg)
• OTM 5min, 2 snatches (60kg)
• OTM 5min, 1 snatch (80kg)

After that some heavy singles:

100kg, 105kg (f)

Push press 8 reps @ 82.5%
20 side to side with med ball
100 meter run
200 meter row
Push press 6 reps @ 85%
20 side to side with med ball
100 meter run
200 meter row
Push press 5 reps @ 88%
20 side to side with med ball
100 meter run
200 meter row
50 meter bp walking lunges
50 meter bp run
50 plank to push up

for time:

double unders x 100
pushups x 40
double unders x 75
pushups x 30
double unders x 50
pushups x 20
double unders x 25
pushups x 10

man double unders 75 round was tough and pushups were killer

find 3 rep max deadlift

135# x 3
225# x 3
315# x 3

new 3 rep max