Strength:

Back Squats - 12x225, 12x275, 3x300 (hurt left leg)
Straight Leg DL - 12x225, 12x275, 12x300

Metcon:

Cash in - 1000m row then 3Rnds: 50 DUs, 50 Situps then cash out - 1000m row

Time: 21:30

A.Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Sets 4-8 – 5 reps @ 75-80%
Rest 2 minutes between sets.

B.Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets)
Rest 30 seconds
Stationary Dips x 15-20 reps
(add weight if you can make all 20 reps at bodyweight)
Rest 30 seconds

C.Three sets of:
Snatch Pull x 3 reps @ 100% of 1-RM Snatch
Rest 45 seconds
GHD Sit-Ups x 15-20 reps
Rest 45 seconds

For time;

21-18-15-12-9-6-3

Sumo deadlift high pull 95/65

Lateral box jump 24/20

3rd Rx this week! We did the lateral box jumps with a pipe across the top, scary at first but not too bad, no misses anyway :) Ended up using too much arm and not enough hip with the high pulls toward the end. Break into smaller groups next time (3-5), don't go to 70# until form improves.

For time;

400m Run

30 Push ups (started RX, then went to knees when form went bad)

15 Toes 2 bar MOD tried my hardest but toes didn't touch every time and I use the ground to push off

400m Run

30 Air squats

15 Mountain climbers
(R/L=1)

400m Run

30 Wallballs 20/14

15 Burpee pull ups MOD Jumping pull-ups off box

400m Run

Time: 22:06

Incentive was 1st male and 1st female finishers of the 1st 400M run, received the reward of taking 2 burpee pull-ups away from the workout. I am competitive and came back first. Problem was that I exhausted myself so early that I had a hard time catching my breath the rest of the workout.

25min AMRAP(reps)
25 x Calorie Row
100 x Double Unders
80 x Kettle Bell Swings(53/35)
100 x Air Squats
60 x Push Ups
100 x Double Unders
40 x AbMat Situps
100 x Walking Lunges
20 x Burpees

10 Minute Clock
-1 Mile Run
--Max HSPU in time remaining (27)

(Rest 5 Minutes)

10 Minute Clock
-1 Mile Run
--Max HSPU in time remaining (26)

Post WOD:
Tabata Sit Ups- 15 sit ups each round

Did 40 for scale, in 35 minutes only made it to finish burpees

“Filthy Fifty”

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Sit-ups
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Rob and Johnny
vs.
JD and Kent

As a team complete 100 reps of each of the following exercises. Alternate between partners for rest as needed:

135 lbs bench press
45 lbs overhead squat
toes to bar
dips

27:50, order of difficulty for me: toes to bar, dips, bench, squat.

JD and Kent smoked us by about 5 minutes

Prowlers 4x50m
--90lbs

1 mile

21-15-9
Pull-ups
Box Jumps

1 mile

5 rounds for total time of:

30 KBS 35#
10 Squat Clean to Thrusters 75#
15 Burpees
Rest 3 minutes.

did not time