3 Rounds for time:

9 Power Cleans 92,5kg
21 Ring Dips

-4 suicides (10-20-30-40 yards), rest the amount of time it took to complete each run
-4 x 50 yards, rest 25 seconds
-6 x 100 yards, rest 50 seconds

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Suicides: 43.32/45.78/46.72/47.07
50y: 8.60/8.93/9.04/9.18
100y: 16.56/16.73/15.39/15.85/15.38/14.82

This was rough to do solo, and I don't feel like I gave a very good effort. I think it certainly pushes me better to be out there with the group.

Dumbell reverse fly followed immediately by 20kg plate shrugs - 10 in each direction:
- 10kg x 7, 14kg x 7 x 2

Behind the Neck Barbell Press:
- 45kg x 7 x 3

Man-makers:
- 20kg dumbells x 10

Hang Power Snatch:
- 20kg x 10
- 30kg x 10
- 40kg x 10
- 50kg x 5

ring dip 10-1
back squat 1-10 @ 60kg

6 minutes Airdyne cycling (warmup)

5x5 low rack pull, 40kg
5x5 bench press, 30kg

3x
10x Incline DB press (6kg DBs)
10x Barbell row (30kg)
10x Swiss ball roll out

3x
10x Iso hold pulldown (26kg)
10x each arm, alternated DB Military press (4kg DBs)
21' leg raises (7x high, 7x low, 7x full leg raise)

3x
10x each leg, Barbell split squat (10kg)
10x Seated row (26kg)
30 seconds plank, hands walked out in front of my shoulders

Nice workout after getting back home from New York City! Not too hard to get started again.

Deadlift 5-5-5-5-5

Finisher:

Max height Box-jump.

For max reps:

5 minutes of Wall Ball, 10kg (6kg)

4 minutes of Kettlebell Swings, 24kg (16kg)

3 minutes of Double-unders

2 minutes of Box-jumps, 24” (20”)

1 minute of Push-ups (hand release)

77/67/43/20/15=222 rxd

100m Run
50 push-ups
100m Run
50 sit ups
100m Run
50 squats
100m Run
50 wall balls @ 20 lbs

Total time was 14:52, I felt I could have done it faster but this has been one hell of a week! Angie & Annie really took it to me (mainly Angie...).

With a partner, for time:
100 clapping or hand release push-ups
Run 400m
100 wall-ball
Run 400m
100 ring rows
Run 400m
100 box jumps

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My partner was Jo, and I didn't actually finish the WOD (had a haircut @ 10 and with our stretching and warm up, didn't start the WOD until 9:25ish). I did jump rope while Jo ran the 400m, but the pounding hurt my ankle so I pretty much was jumping on one foot for a while there. I did hand release push ups, we did 10 at a time...I'm pretty sure I did knee push ups, too. We used 10# on the wall ball. I was pretty happy with my ability to get through the rounds of 10 reps...it was just hard enough to push me but not so hard that I needed to take a break in the middle of my sets. I didn't get to do the box jumps, but overall, not bad!

10 Deadlifts (135lbs)
15 Push Ups
10 Walking Lunges
200M Run

6 Rounds + 10 Deadlifts + 6 Push Ups

70 Deadlifts
96 Push Ups
60 Walking Lunges
1200M Run

This is my first post-bronchitis met-con...though I didn't push it too hard, I felt good.

BW: 127.5lbs