10 Minute AMRAP

-10 Overhead Squat (95/65)
-10 Bar Facing Burpee
-10 Sit Up

10x DL @35LB
5x MBC @10LB
First WOD EVER!!!!

5 Rounds:
5 HSPU (green bands)
10 Box Jump 20"
15 KBS 18kg (yellow)
400m Run

This felt a little better than yesterdays, thank God!

WOD:

Tabata-
Dead Lifts 85lbs
Box Jumps 20"

Deads 9,9,9,9
Box jumps 10,10,10,10

5 Rounds:

5 HSPU - HSPU off the box, i know I went back from the bands, but I really want to get the movement and my head to the floor on each push up.

10 Box Jump 24/20

15 KBS 1.5/1pood

400m Run - 500m Row

Was really happy with my results. Kyra showed me how to row more efficiently when we had the Gauge workout a couple weeks ago. It made a huge difference tonight.

WOD:

Tabata-
Dead Lifts (195lbs)
Box Jumps (24")

Low round 5 and 8

Noah is totally psyched that he earned his green stripe belt. Jeremy is rockin' his red belt. On a different note, never refer to your wife's swimsuit as a "costume." Trust me on this one, guys...

Shoulder Press 5x3
45(3)-50(3)-55(3)-55(3)-55(3)

WOD:
Tabata-
Dead Lifts (Rx 315) - 115#
Box Jumps (24") - step ups

Deads 7, 6, 6, 6
Box jumps 9, 9, 9, 10

Low round 6 and 9

"Deep Stretch" w/Jenn

"Jackie"

Row 1000m
50 Thrusters 45 lbs
30 Pull-ups

Sub 100 Sumo Deadlift High Pull 45 lbs for Row

Five rounds for time of:

15 Ring Dips
15 Bench Press 155 lbs / 115 lbs
15 Back Squat 225 lbs / 155 lbs

Bench scaled to 135 lbs
Squat scaled to 185 lbs