MetCon
12 minute AMRAP of:
Wall Balls (M20/W14)
But Every Minute On The Minute you are interrupted with 3 Deadlifts.
3 Levels of Prescribed Weight
1- m365/w255
2- 315/215
3- 265/185 used 225 on deadlift
Note: Begin the Wod with 3 Deadlifts.

completed 100 wall balls in 1 minutes

—– Rest 3 Minutes —–
5 min. AMRAP of:
3 Handstand Pushups
15 Double Unders

Completed 5 rounds + 1 hspu

Accessory Work
5×5 Weighted Pullups (25#)
5×20 Plate BF situps (35#)
Note: The extra/Accessory work is performed at a moderate pace. No intensity. Go back and forth on the movements after each set.

Shoulder Press 3-3-3-3-3
45 - 55 - 60 - 65 - 70 - new PR

Then,

“Grace”

For time

Clean & Jerk 30 reps 135/95 MOD 75

got a new PR by 12 seconds from 2 months ago and adding 10 more pounds than last time.

STRENGTH
3x3 deadlifts 120 kg ( 3 mns b/t sets )

WOD
As many rounds as possible in 20 minutes of:
2 bar muscle ups
4 handstand pushups
8 kb swings (12 kg) ( dont have something heavier...!)

Had some problems on the HS pushups where i lost most of my time, but it was a really nice wod!

After wod:

• Max toes to bar (25)

• Max burpees in 1 minute (28)

Warmup
3 rounds:
* samson stretch
* wrist stretch
* 6 dips
* 15 push ups
* OHS (45,95,135)
* a couple pull ups
* a could DLs to loosen up

WOD
* 225 pound dead lift, 21 reps
* 42 GHD Sit-ups
* 225 pound dead lift, 15 reps
* 30 GHD Sit-ups
* 225 pound dead lift, 9 reps
* 18 GHD Sit-ups

10:00

The deadlifts went really well. The GHDs slowed me down.

Finisher
A shit load of double unders. I still suck. I got 10 in a row at one point though.

STRENGTH
4X4 Linear Back Squat

WOD
Paleo challenge skill WOD
5 Min AMRAP
Max Double Unders
...Every time that you trip or rest, you have to do 3 burpees.

5 Rounds

5 Pull-ups (Weighted Strict if possible) - #14 Med Ball between feet (mostly kipping)
10 Push Jerk (50% of 1 Rep Max) - #105
15 Sit ups (OH ball) - GHD W/#14

W/ #20 Vest

WOD:
“FGB”
The Fight Gone Bad workout consists of five exercises, performed for one minute each, with one-minute breaks given after all exercises have been completed. This grueling five-station rotation is then repeated three times per person.
1. Wall-ball 14 lbs (reps)
2. Deadlift high-pull 25 kg (reps)
3. Box jump 45 " (reps)
4. Push-press 25 kg (reps)
5. Row (count burned calories)

RX!!

Deadlift 3-3-3-3-3
then:-
In 15 minutes, complete as many reps as possible of:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats
Beginner: Scale movements as necessary.
Advanced: Chest-to-bar pull ups.

Warm up : 15 Overhead Squat / 5 Pullup / 7 Handstand / 6 TTB / 3 RD / 150 Skips

Result : 70-90-100-100-120 , No WOD

Weighted Pull Ups 3-3-3-3-3 or Strict Pull Ups 5 x 8 (using assistance as necessary).
then:-
Seven rounds for time of:
7 Front Squats @ 60kg/40kg
35 Double Unders
*Bar starts from the ground.
Beginner: Scale movements and load as necessary.
Advanced: Front Squats @ 70kg/50kg.

Warm up : 15 Overhead Squat / 7 Handstand / 6 TTB / 3 RD

Result : 5 x 8 PullUp + Blue Band , 60KG BB - 23:02minutes (Skipsx3)

A. 4 sets of the following:

4-6 Deadlifts @ 2111 (perfect form) (205lbs)

Rest 30 sec.

Wall Walks, 3-4 reps

B.

3 Rounds:

Against a 3 minute running clock, complete the following:

400m Run then AMRAP shoulder-to-overhead (75lbs)

Rest 2 min. between sets.

Score is total number of reps.