40 OHS W/ Med Ball

40 Wall Ball

40 DU

40 Burpees

40 Pushups

40 Pullups

A.M.R.A.P. 20'

► 06 DeadLift
► 07 Burpees Pull Ups
► 10 Kettlebell Swing
► 200 m Run

60m Sprints - on grass - rolling - 8x60m - 8.56, 8.13, 7.97, 7.94, 7.84, 7.88, 7.93, 7.84
40yd Sprints - on grass - rolling - 4x40yds - 4.97, 4.94, 4.92, 4.82

Five rounds for time of:
60/42.5 kg Push press, 10 reps
Double-kettlebell cleans, 10 reps

Ring dip (kipping) three sets of max reps.

10 rounds for time:

-200m run
-1 legless rope climb

Strenght: Clean-thrusters looking for 1rm
25, 30, 35, 40, 45 and last one 50kg

Wod:
4 min time to perform:
3 laps of
Thrusters ×10 / 25kg
Box jumps ×10
If completed repeat 4minutes as long as possible.

I did 174 reps

3 x 20

This makes two consecutive days of killer workouts. Today's had me really frustrated as I was actually looking forward to it (my wife told me what it was this morning). I was first frustrated because this nagging tension headache made a brief appearance during the first set of pull-ups causing me to slow down a bit. Second, on the last set of pull-ups, both of my hands gave in with a small tear in the center of my palm. These things are painful if you have never had one. Nevertheless, my time was better than it would have been a month ago but I think I can do better. I'll look forward to this one next go around. For those counting two 400 meter runs is about 1.5 miles. My total time was 21:13.

Today we did a ladder type thing (not sure what they are called when you do decreasing sets of one thing and increasing of another) of wall ball shots and burpees. Like many Crossfit workouts I found it more challenging than it looked on the board. My time was 6:15 but this was after doing a set of max rep bench at 185 lbs, three sets of weighted pull ups with a 20 lbs kettle bell, and on set of max rep weighted dips with a 15 lb kettle bell.