300 GHD sit ups
Every break penalty 8WB

Level 1 - 3 rounds
Level 2 - 2 rounds
Level 3 - 1 round

Total distance of the entire 'course' was roughly 350meters.
Course consisted of workout points.

11 pull-ups (Blue Band first round, rings second round)
11 abmat situps
11 box jumps
5 tire flip jumps (flip the tire, then jump in it and out the other side = 1)
22 toe touches (11 each foot)
Shuffle
Run to the corner, jump down 2 4ft retaining wall sections
Run up the semi-steep hill
Run back into parking lot
11 slam balls @ 20lbs
Over, under, over, under, over rope
11 over and backs (over and back = 1)
11 medicine ball clean @ 14lbs
50 ft overhead @25lbs walking lunge
11 burpees with a 25lb plate.

All that = 1 round.

I did L2, 2 rounds, total time was 23:00. The heat got to me, and I just could not do any more pull-ups this week.

Back Squat 5-5-3-3-1-1 65%, 75%, 85%

Rest 5 minutes then,

6 min AMRAP

10 Wallballs

10 Box Jumps 24/20

Rest 3 min, then

6 min AMRAP

5 burpees

15 Abmats

Count total reps in both AMRAP’s

295lbs for back squat. Failed @325

269Reps

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

1000m Row
4 Deadlift 102,5kg
28 Box step up with 2 x 22,5kg db / 50cm box
20 Devils press 2 x 15kg db
1000m Row

20 Min on clock
Squat Clean 95/65
Box Jump 24/20

Start with 1 squat clean 1 box jump

Increase by 1 on each minute until you fail and cannot complete box jumps before next min start (that will equal your box jump score)

Continue to squat clean until you fail and cannot complete the number you are on before the next min start (that will equal your squat clean score)

Once you have failed at both continue with 4 squat cleans and 4 box jumps on the minute until 20 min is up

This was a hard one but really good and just what I needed!
BOX JUMPS: 7
SQUAT CLEANS: 9

For Time:

50 Pull Ups
50 Kettle Bell Swings (Rx 53)
50 Double Unders
50 Overhead Squats (Rx 95/65)

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Finished the first 3 stations in under 7:00. Started OHS at 95# and got 8 before I couldn't do any more. Dropped to 75#, and 14 minutes later, I finally finished.

Linear

115

3 rounds for time:
500m Row
20 Burpees

Death by:

Squat Clean 95/65 - Started with 65 but had to go down to 50 after only 5 rounds.

Box Jump 24/20

Add 1 rep of each on the minute until you can no longer complete that number before the next minute starts. Score Box Jump and Squat Cleans when you fail at Box Jumps only do Squat Cleans. Then after you fail at Squat Cleans continue with 4 Squat Cleans and 4 Box Jump on the minute until 20 rounds. You must complete all rounds to Rx WOD. If you rest at your failure point you must make up that round on the 20 min mark.

If you don’t understand ask a coach WHEN you get here….