50,40,30,20,10 of

Duble Unders and Situps

Row 1,000 meters for time

30min on bike

5 RFT

10 Power Cleans (65#)
15 Push Ups

Four sets of:
Against a 4-minute running clock, complete:
500 Meter Row
400 Meter Run
Push-Ups x Max Reps

Rest 4 minutes between sets
Because I was running a little short for time, I did three sets instead of four, but maintained a pretty decent pace.

Ugh - I fucked this up. I only did a 250m Row instead of 500m. Nonetheless, I maintained a 1:38 pace for the Row, and an 8.5 pace for sets 1 and 2, and an 8.7 pace for set 3 for the 0.25-mile Run. For each set of Push-Ups I was able to get a set of 15 done.

Grr.

A.
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes
I felt a lot better on these. I started on 135, but I was able to do my last set on 165. My technique suffered a little bit, so I reduced my reps to 1.1.1 on the last couple of sets.

B.
Three sets for times of:
250 Meter Row
Wall Ball Shots x 20 reps
32/24 kg Kettlebell Swings x 20 reps
Rest 3 minutes
I actually did this Rx'd for the first time, although I had to break up my Kettlebell Swings (done with a 70lb Dumbbell). The Wall Ball Shots were broken down into sets of 10 again, and I need to focus on getting more strung together (like forcing myself to do 15 or 20 without a break). I maintained a pretty good pace for the Row. For the Swings, I was starting to suffer for form towards the end, so instead of doing sets of 10, I started going down to sets of 5 instead.

I have no idea what my final time was.

Workout of the Day
A.
Four sets of:
Deadlift x 3-5 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes
For the Deadlifts, I started with 225, and worked for multiple reps. From there, I increased the weight in little increments, but then started towards a 1RM. I was only able to get as high as 335, probably because I'd pushed too much heavier weight previously.

B.
Complete as many rounds and reps as possible in 10 minutes of:
155/105 lbs Power Cleans x 10 reps
Chest to Bar Pull-Ups x 10 reps
Burpees x 10 reps
I think I ended up getting 3 sets here. I think I did only 5 reps of each set of Cleans (to maintain speed), and I did some extra ones on the end. For the CTB Pull-Ups, I used the red band, and really worked on my kip. Burpees were done unbroken on all three sets.

20min EMOTM
Odds - 3 OHS (heavy)
Evens - 50m shuttle sprint and 10 push-ups

A.
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60 seconds
Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps
Rest 60 seconds
The Alternating Reverse Lunges were NASTY. For these, I used the bare bar, and really worked on keeping my knee over my foot on each rep. Because of the issues I've had with my one hamstring, some of my sets were cut short just to stay on the safe side. For the Handstand Push-Ups, I did a hold, followed by 5 knees to chest.

B.
Four rounds for time of:
Toes to Bar x 10 reps
24″/20″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps
Toes to Bar felt very awkward today, possibly due to fatigue? For the Box Jumps, I tried initially for sets of 10 and 5, but this was soon replaced by 8 and 7. Wall Ball Shots were broken into two sets of 10.

It's a hero workout...show up and honor Glen's sacrifice.
For time:
135/95 pound Clean and jerk, 30 reps
Run 1 mile
20 rope pull off of floor
Run 1 mile
100 Burpees