Warm up: - 1 x 60sec Wall Sit - 60 seconds rest
- 1 x 40sec Wall Sit - 40 seconds rest
- 1 x 20sec Wall Sit
- 300m jog

Main: - 5 x 400m Run every 3mins
- 4 minutes of Lunges
- 3 x 400m Run every 3 mins
- 4 minutes of Single Leg Deadlifts alternating legs
- 1 x 400m Run

1- 100m run
2- push ups (hand release)
3- air squats
4- sit ups
5- kb swings (35lb)
6- back squats (85/ 65)
7- push press (85/65)
8- clean hang (85/65)
9- dead lift (85/65)
10- overhead lunges (15lb plate)
11- box jumps
12- burpie pull ups

• done pryimid style start at 1 and go all the way to 12 going back down the numbers each round

”Limitless”
Teams of 3:
AMRAP 7:
100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 6:
75/50 Calorie Assault Bike
Max Power Snatches (115/80)

Rest 3 Minutes

AMRAP 5:
50/30 Calorie Assault Bike
Max Thrusters (95/65)

Another 1 hour lifting session with Caleb Ward.

Worked on Squat Snatch form work for roughly 40 mins, worked up to 155# x5

Worked on Squat Clean form 'til 200#, stopped there, was just tired from this morning's WOD.

Still happy with what I got :)

WOD: Linda

Reps: 10,9,8,7,6,5,4,3,2,1

Deadlift - 310lbs (2.05 x BW)
Hang Clean - 155lbs (.75 x BW)
Bench Press - 205 lbs (1.05 x BW)

Time: 36:20

Strength Workout: DL Progressions
1x5x225, 1x5x315, 1x5x405, 1x3x450, 1x1x480, 1x5x405

Sinlge Unders: 6 sets x 50-60 reps per set

For Time

100 wb
100 kbs
100 du

• Max Chin up hold - 57seconds
• Multi-grip monkey bars with pull-up at each bar - 11 bars
• Cable Tricep Pull-down - 3 x 10 x 8.75kg (each arm)
• Cable Arm Curl to Twist and Punch - 1 x 10 x 11.25kg, 1 x 10 x 13.75kg, 1 x 10 x 16.25kg (each arm)
• Cable Kneeling Tricep Extension, immediately followed by kneeling cable crunches. 3 x 10 x 16.25kg, 1 x 10 x 23.75kg, 1 x 10 x 26.25kg, 1 x 10 x 28.5kg

Squat Snatch - 10 x 20kg, 5 x 30kg x 2

5 RFT

• 12 Cal ski-erg
• 12 GHD Situps
• 12 Cal ski-erg
• 12 steps walking OH lunges 2x20kg kettlebells

10 BIG TYRE flips each UGIG
5 return round of sled pull/push 95 kg

20 min. AMRAP

10 pull-ups
10 push-ups
10 wall-balls
10 burpees

RX = 10kg. Weight vest
Scaled = just body weight