100 pull ups
100 push ups
100 sit ups
100 squats
23:15

3 rounds for time:

135 squat clean, 10 reps
24" box jump, 20 reps

M/ 38/ 134 lbs/ 5'-6"
5 rmds of: row 500m + 15 bench press using 135 lbs
This one was a bit harder than I thought. I think that 1 reason I was slower than I thought and it was harder is because I did a DL WOD the night before and my grip was a bit taxed, as well as my hamstrings... I felt BOTH in my rowing early on. I almost never bench so that's always a fun thing to do. I had no spotter so I kind of kept within myself, breaking it up into sets so I was not totally fatigued. I would have liked a spotter to go for it a little more at the end of each set, and minimize the sets, but it was fun.
I had to walk about 150 feet to the rower and back each time, but it was like a nice mini break to catch your breath between movements really.
GOOD WOD.

Back Squat 5-5-5-5-5 Worked up to 225

Then,

12 Front squats 155

21 KBS 1.5p

200m run

4 Rounds

This one sucked after the first two rounds, got real heavy

10 Squat Cleans - 45 lbs
20 Box Jumps - 12"

“Play Ball”
3 Rounds
10 Power Snatches 60/40
20/15 Box Jump Overs
30/20 Wallballs

Happy October 1st!

STRENGTH
3x5 shoulder press 50 kg ( 3 mns b/t sets)
(rest 5 minutes)
12-9-6 soulder press 40 kg (1 mns b/t sets)

SKILL
ring muscle ups
(first time trying it, got it okay,still need a lot of practise but they are awesome!)

WOD
9-6-3
power snatches 50 kg
ring dips

Pack:
Complete as many rounds in 15 minutes as you can of:
2 Seated Muscle-ups (6 pullup 6 dips)
4 Handstand Push-ups bridged on feet
8 1 Pood Kettlebell swings
Completed: 6 rounds + 3 pull ups

Pre-Wod
5 X 2 Bench Press (205)

For time: 21-15-9
Pushups (Mod: Ring Push Ups or Hand Release)
T2B
Box Jumps

Toes to Bar were pretty bad...