Cycling for 5 minutes pre WOD.

45 from knees to elbow
45 dips
100 back extensions
100 sit ups

7,7 km.

My ipod died after about 1 km and i´m not used to run without music! But after a while it felt pretty good and my body felt strong and alert so i ended up run a few extra km;) l´m not really sure how long it took..

SWOD: squats @ 205
bench @ 150

DWOD: Off-Season

Complete 7 rounds:

1 Minute of Calorie Row
1 Minute to perform 5 Plyo Push Ups & 10 KB Swings - 2 pood (70 lbs)

*You have one minute to row for calories. You have the second minute to perform 5 Plyo Push Ups & 10 KB swings.

Post total calories rowed to comments.

Warm up 5-4-3-2-1 of:
Walking Lunges
Push Ups
Step Ups

Skill
Push Press 8-6-4-2-2 @ 65/95/115/135/135

WOD
5Rounds
Push Press 95# 45 sec
Rest 15 sec
Med Ball Cleans 45 Sec
Rest 15 sec
Lateral Jumps over loaded barbell 45 sec
Rest 15 sec
Score 368
Rounds looked like this
PP - 25/10/12/13/10
Med Ball - 15/12/11/12/15
Lat Jumps - 49/43/42/54

Fight Gone Bad

Five rounds of:
Wall-ball, 20#
Sumo deadlift high-pull, 75#
Box Jump, 20″
Push-press, 75#
Row (Calories)

274 was my 3 round score

6 Rounds for time of:

Run 300 meter’s
10 Deadlift’s @ 225#’s
10 V-Ups

death by thrusters 95#
14 rounds + 8

5 rounds for time of:

1 heavy prowler push around 400#
30 air squats

did it as a partner WOD

can't remember time 20 something...

Front Squat

5-5(65%)-3-3(75%)-1-1(85%) Last rep go to max reps before failure
Rest 5 minutes then,

21-18-15-12-9-6-3

Push Press 95#

Hand Release Push Ups

Due to oldness, I modified to the above to give my hamstring a break. Rough on the shoulders though.

Warm UP
3 Rounds
20 Walking Lunges
15 Sit Ups

Training
A.) Back Squat (5,5) (75/85/105/115/135)
B.) Bent Over Barbell Row (Supinated)(8,6) 4×6 reps (maxed at 95lb)
C.) Lateral Lunge 3×8 (35lb)
D.) 6xAMRAP DUs/Row for Cals in 20sec; rest 40sec (47 cals total)

21-15-9

Clean and Jerk #135/95
HSPU