31 Heroes

31' AMRAP
Partner - 400 meter run with 45# sandbag
8 Thrusters @ 155
6 Rope Climbs
11 Box Jumps @ 30"

Justin

30 - BW Bench (135), 30 - DH Pull Ups, 30 - BW Deadlifts (205)
20 - " " "
10 - " " "
800 meter run

3 x 5RM Back Squat 5 RM

Sprint Intervals:

-100m (on track) - 4x100m - avg time between 17 and 18. Warm up. Still recovering from calf strain.
-60m (in grass) - 7x60m - avg time was 8.5. Last 2 reps were 8.10 and 8.18. Recovery from calf strain.
-50m (in grass) - 1x50m - 6.85 - good effort, but felt calf tighten so stopped workout.

I did this one early in the morning, after a long weekend of camping.. body felt good overall, but not very warmed up.
I used the heaviest 18 lb ball, but mostly threw it well beyond the 10' target to about 11'. I did it on the basketball backboard in the gym
I also hung my rings right next to the backboard. I had the rings higher than normal so the T2Rings were a lot easier as I could really extend and flow freely without hitting anything behind and all around.
A bit faster than the typical 10 x 10&10 WOD I do with T2R & KB Swings. I was a little unsure of the swings so early and not properly warmed up.
I slightly faster post WOD stretch and back home.

21 - 15 - 9

Thrusters (95 lbs)
Pull-ups

AM:
a) SP: 95# (5# below PR)
b) 3×1 3 position cleans up to 125#
c) 3xEMOM for 5 at 125#
d) 6 intervals (12 pull ups, 5 STOHx95#, 30 UB DU, 5 STOHx95#; 2 min rest): 26:24
PM:
a) snatches: 2×75#, 2×85#, 2×95#, 2×105#
b) Fri WOD: 2+4 HSPU (1 AM)
= shoulders FRIED

practice -

115# thrusters
DU
T2B
Butterfly Pull Ups
Dips
HR Burpee

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Dropped to 2 rounds because of heat index.

60 Wall Ball (10 ft. target, 14 lb ball)
5 Box Jumps or Step Ups (beginning of every minute)

had a lot of no reps. definitely need to work on the wall balls.

3 Rounds

30 Squat Cleans 95/65

30 Pull ups (w/ band)

800m Run

What a way to start my Monday!