Weighted Pullups 2-2-2-2-2-2-2
5, 10, 15, 20, 25, 30, 35

Day 11 of 100 Burpee Day Challenge

Day 1 of 100 Overhead Squat Day Challenge (45lb Bar)

Strength starter
5-5-5 hang clean @ 30kg
8-8-8 SDHP @ 30kg

Grace*
5min AMRAP
squat clean & jerk @ 30kg (RX-40)
= 10

*First time attempting squat clean & jerk

Strength starter
5-5-5-5 Deadlift @ 50kg

OHS skill with broomstick

WOD
20 min AMRAP
10 jumping chins (RX-5 pullups)
10 boxjumps @ 24" RX
Run 400m
=6 rounds

25 Lunges
20 Pull-up
50 Box Jumps (20")
20 Double Under (i did 40 single unders)
25 Ring Dips
20 Knees to Elbows
30 KB Swings (2pd/1.5pd) (I did 1.5pd/55#)
30 Sit-ups
20 Hang Squat Cleans (70/55 lb) (i did 70#)
25 Back Ext.
30 Wall Ball Shots (20 lb)
3 Rope Climbs

First attempt at Dirty Dozen. Lots of room for improvement.

Make up for Monday's Workout
3 Rounds
20 Bar facing Burpees
20 Push Press (95#)

8:10

Post WOD
10 AMRAP
-Heavy Tire Drag Backwards (Dummy Drag simulation)
-Over the shoulder tire drag w/lighter tire (Charged hose drag simulation)

4 Rounds

3rds
1min Power Snatch 115# (12, 12, 12)
1min rest
1min 200m row
1min rest

There is no description for this WOD as it is stat.

Result: 00:20:27

2000m row (level 7)
30 burpee
=11:39

"Dirty Dozen"

25 Walking Lunges
20 Pull-ups
50 Box Jumps 20" / 14"
20 Double Under
25 Ring Dips
20 Knees to Elbows
30 Kettlebell Swings (2.0 pd / 1.5 pd)
30 Sit-ups
20 Hang Squat Cleans (70 lbs / 55 lbs)
25 Back Extension
30 Wall Ball Shots 20 lbs / 14 lbs
3 Rope Climbs, 15 foot

Deadlift:
- 3 rounds:
100kg x 3 = 300
120kg x 3 = 360
140kg x 3 = 420
TOTAL = 1,080

Wide grip chin-up (strict form)
- 3 rounds:
BW (84kg) x 9 = 756
BW + 5kg x 5 = 445
BW + 10kg x 4 = 376
TOTAL = 1,577

Bent over row (barbell):
- 3 rounds:
50kg x 3 = 150
60kg x 3 = 180
60kg x 3 = 180
TOTAL = 510

Seated cable row:
- 3 rounds:
75kg x 3 = 225
75kg x 3 = 225
75kg x 3 = 225
TOTAL = 675

GRAND TOTAL = 3,842