4 Rounds for Time

5 Front Squats (67lbs)
5 Pullups

5 Rounds:

5 HSPU

10 Box Jump 24/20

15 KBS 1.5/1pood

400m Run

Beginner version:
For time:
25 Pull-ups (green band assist for all)
5 Burpees
15 Pull-ups
15 Burpees
5 Pull-ups
25 Burpees

Warmup
100 Double Unders

WOD
30 HSPU
40 Pullups - used the new RPG System from Rogue! love it
50 Kb swings 1.5 pood
60 Situps
70 Burpees

HSPU under 1.5 mins
Pullups took awhile to get the hang of them on the RPG system since the bar wants to rotate preventing a solid kip. used alternate grip to help there.
KBS 25/25
Situps unbroken.
Burpees felt like 2 years to complete but kept moving through them.
Officially naming this my birthday WOD. Thanks HQ.

Happy 34th Pam!

For time;

34 Deadlifts 185/135 (MOD 85#)

34 Wall balls 20/14 (MOD 8#)

34 Abmats

34 Hand release push ups (MOD knees)

34 Walking lunges

2 Rounds

Very tired today.

7 Rounds

1 Thruster

30 Double Unders

Perform as if you were trying to find your thruster 1rm, but happen to do 30 DU between reps. Add weight to the thruster until you cannot complete that weight. If you fail at that weight again, decrease the load and continue through 7 rounds.

I did this similar to the Games WOD where they did the snatch + DU's. If you failed at any rep, the weight did not count. Took my 1RM Thruster Weight & reduced 5lbs each round. Thus- I started @ 40lbs & ended at 70lbs, adding 5lbs each time. Got caught up in DU's once & wish I could have gone heavier. Did try 75lbs after the WOD & failed.

Total time: 8:04; Total Weight-385

One Rep Max: Should Press
125 LBs

I was so damn close to getting 135 ... I just could not quite straighten out my arms! Of course, then I got in my head and believed 135 was too much, so I failed several more times at it!

7 Minute AMRAP
10 Ring Dips
2 Handstand Push Ups
10 Spiderman Push Ups

100 Burpee Pull-Ups
200 Drop step lunges
100 Sit-Ups

Did 10 rnds of 10/20/10 with partner

Happy 34th Pam!

For time;

34 Deadlifts 185/135

34 Wall balls 20/14

34 Abmats

34 Hand release push ups

34 Walking lunges

2 Rounds

21-15-9
Thruster
Pull-ups for time