30 minutes

2-2-2-2-2-2-2-2-2-2 reps

2x105, 2x115, 2x135, 2x155, 2x165, 2x170, 2x175, 2x180, 2x185, 2x190

12 Deadlifts 155#
20 Pull-Ups
12 Clean & Jerks 85#
20 Knees to Elbows

Dropped in at cf vengeance for a wod while in Myrtle Beach. Great place!!

WOD
Part A NFT
3 rounds
5 hspu
20 double unders

Part B
Max rep squats 4mins
Max rep push press 95lbs 3 mins
Max rep back squats 95lbs 2 mins
Max rep hang clean 95lbs 1 min.

153/48/30/25

50 Back Squats (135/95)
40 Pull-ups
30 Shoulder-to-overhead (135/95)
50 Front squats (85/65)
40 Pull-ups
30 Shoulder-to-overhead (85/65)
50 Overhead squats (65/45)
40 Pull-ups
30 Shoulder-to-overhead (65/45)

" Barbara "
5 Rounds for time of:
20 Pull ups
30 Push ups
40 Sit Ups
50 Squats
Rest exactly 3 minutes between rounds.

round 1: 2:36
round 2: 2:44
round 3: 3:54
round 4: 4:37
round 5: 4:06

The good: sub 29:59! Oooh yeah.

Great improvement on round 3 and 4 from last time!

The Iron Mile (Rx’d 45#): 29:53
25 Presses
25 Push Presses
25 Push Jerks
Run 400m
25 Front Squat
25 Back Squat
Run 400m
25 Squat Cleans
Run 400m
25 Snatches
Run 400m

Need to improve my squat snatches!

5 rounds for time
20 wall ball
20 DU
20 pushups

Chest was dead from ring dips earlier in the week and that day

Finished in 13:54

WOD:
4 rounds for time of:

10 Bar-facing Burpees
25 Situps

Rest for 3 minutes, the :

30 Squat Clean Thrusters (115#)

Deadlift- 2 reps on the minute for 8 minutes @ 65% of 1rm = 160lbs

Then,

For time;

8 Power Cleans @ 70% BW MOD 75

12 Barbell push ups MOD knees

6 rounds

Time: 8:53