Warm up
400m run
10 superman stretch
10 squat (hold toes in squat, then extend legs)
10 overhead squats w pvc pipe
200m run
Banded side steps (black band)
10 pull ups (green band)

WOD
20 min AMRAP
250m run
Alternate 10 overhead squats 65lbs MOD 35lbs and kettlebell swings 35kg

Rounds = 7 + run + 9 kbs

Really struggled w ohs. Started w 45lbs and had to go down in weight bc my wrists hurt so bad. Still hurt but powered through. Did sets of 3 and would finish each round w 4. Unbroken kettlebell swings.

Snatch to Max - 185 - failed @ 200 7-8 times

6x2 Squats @ 275# - made

Bench Press - 225# for 3x8

Deadlift - 3x10 @ 230

Modified "Bruck" - done with Tim as a partner WOD

23:15
4 RFT:
25 cal AirDyne
24 Back Squat @ 185
24 Jerk @ 115 instead of 135

3 rounds for max reps
1 min DU
1 min rest
106

15-12-9
Thrusters (135/95) - 65#
Wt. pullups (45/30#) - band
12:09

As many round as possible in 7 minutes of

7 Kettlebell swings, 1.5 pd / 1.0 pd
7 Sumo Deadlift High Pull, 1.5 pd / 1.0 pd
7 Goblet Squats, 1.5 pd / 1.0 pd
6+4

Deadlifts
3x5
200#

then

As many rounds as possible in 8minutes of:

8 Kettlebell swings 2.0pd / 1.5 pd
8 Floor press 2.0 pd / 1.5 pd
8 Goblet squats 2.0 pd / 1.5 pd
4+14 - rx

“The Chief”
5 Rounds of -

3 Min AMRAP
3 Power Cleans (38.5 lb dumbbells each hand)
6 Pushups
9 Squats

1 Min Rest Between Rounds

Did 27 Rounds plus 6 reps. Wrapped my L. Hamstring and it didn't give me any problems, but these weren't really exercises that would.

Run 400m
5 KB Snatch (each arm) 53/35
15 KB Swings
15 KB SDHP
15 Pullups
15 Diamond Pushups

4 rounds for time

This was a hard one, esp the diamond pushups.

"HOPE FOR CURES"
THREE ROUNDS OF:
BURPEES
75/55 POUND POWER SNATCH
BOX JUMP, 24/20" BOX
75/55 POUND THRUSTER
CHEST TO BAR PULL-UPS
* The format is similar to Fight gone bad!
In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating, your score is the total reps completed for all three rounds.

1) 4 Rounds for Time
Run 400m
10 Back Squat @ 165
20 GHD Situps

2) Mobility (3 Min each)
Squat Bottom
Hamstrings
Pigeon L
Pigeon R
Squat Bottom

1) Run 5k
2) Mobility #2

1) 21-15-9
Dead lift @ 165
Box Jumps (24)
Pullups

2) Mobility #1