Chin Ups (shoulders touch fingers at top of movement):
- 3secs up, 3 secs down
- 7, 6, 5, 4, 3, 2, 1
- rest as required between

Standing Hammer Curl + Weighted Dips:
- 10 x 16kg (each arm) + 25kg x 10
- 10 x 18kg (each arm) + 25kg x 10
- 10 x 20kg (each arm) + 25kg x 10
- 6 x 22kg (each arm) + 25kg x 10

BW Dips + 20kg Plate Twists:
- 21 + 42, 15 + 30, 9 + 18

Ezi Bar Curl + Lying Down Dumbbell Tricep Press:
- 10 x 20kg + 10 x 12kg (each dumbbell)
- 10 x 25kg + 10 x 12kg
- 8 x 30kg + 10 x 12kg
- 8 x 30kg + 10 x 12kg

Standing Dumbbell Hammer Curl (palm facing chest) + 20kg Plate Sit Ups:
- 3 rounds
- 10 x 10kg (each arm) + 10

Lat Pull Down Machine (Bicep Curl) + Plate Tricep Press:
- 3 rounds
- 10 x 19kg + 10 x 20kg

Single Arm Cable Tricep Pull Down (hammer grip, pull accross body):
- 3 rounds
- 10 x 6.25kg (each arm)

Single Arm Cable Curl + Cable Hammer Curl:
- 10 x 8.75kg (each arm) + 7 x 13.75kg
- 10 x 11.25kg + 7 x 13.75kg
- 10 x 11.25kg + 7 x 13.75kg

21-15-9
Thrusters (95/65) I did 55
Pull Ups

Supporting @danhibbert's wife in her fight against cancer.

118m of Burpee Broad Jumps

5 Rounds of the Triplet for Time:
12 Box Jumps (24"/20")
13 Dead Lifts (185/115)
17 Pull-Ups

118m of Burpee Broad Jumps

Everything in this WOD was prescribed, except for the Pull-Ups (I used a green assistance band). Had a bit of a break walking between the gymnasium and the actual gym (3 lengths of the gymnasium, measured at about 37m).

Whenever I felt like I couldn't force any more reps, I started thinking about what others have to endure daily that makes this look like a walk in the park - followed by me telling myself to MTFU.

Definitely one of the most challenging WOD's I've ever done - thanks for the opportunity.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

10 Thrusters 95/65 (MOD 50#)

400m Run

15 Pull ups (MOD Blue Band)

Rest exactly 1 minute between rounds

5 Rounds

Glad for trying 50#. I was able to to all 10 without dropping the bar (still felt challenged tho), so maybe try 55# next time. Went back to the band for pull ups, tired of jumping pull ups. Blue was hard enough, could only do 2 or 3 in a row at the end. Work with bands for the next month or so, move toward green...

Warm-up Drills
Run 800m
2 Rounds of
10 x Medicine Ball Cleans (40lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''Mad Ups II''
Against a 10:00 Running Clock establish a maximum vertical personal record box jump.
Standing Jump PR 32"

''The Twisted Special''
Complete the following for time:
Run 400m
21-15-9 of
Ring Row
Push-ups
Then...
21-15-9 of
Bar Squat Thrusters
Toes-2-Bar
Then...
30 x Burpee Jumping Pull-ups
Then...
200m Portage (Sandbag Carry) - small sandbag

5 Rounds:

400m run or 50 double unders (did du's)
21 squats
12 burpees (subbed shoot thru's on 4 rounds)

This was a good little beatdown for a Saturday WOD. Enjoyed it thoroughly.

5x3 Push Press (95#)

4 rounds for time
12 Strict Ring Rows (Feet on Box)
60 yard Bear Crawl
100m run
24 KB Swings (55) scaled to 45#

Finished in 27:47

Warm Up:
Stretch/Calisthenics
20 Body Blasters

For Time:
Reps of 50-40-30-20-10
KB Swings @ 24kg
Double Unders

Lift:
Snatch Tech.
3x3 No Hands No Feet @ 50kg
4x3 Catch and Drop @ 65kg

Squat
5x2 @ 295#

AMRAP:

5 Tire Flips (300 lbs)
7 Burpee Tire Jumps
9 Air Squats
After 4 rounds run 200 M