Push Press 135 / 75
Pull Ups - Green Band

3.2 Miles RX With obstacles
25 DU / 50 Singles
25 Abmats
25 Push Ups
25 Air Squats
100 Ft Lunges

For Time:

50 Box Jumps
50 Jumping Pull Ups
50 Kettle Bell Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press - 45 lbs
50 Back Extensions
50 Wall Ball Shots 20 / 14
50 Burpees
50 DU / 100 Singles

Back at it after being sick for a week...

Week 1
Deadlifts 5 x 250# / 5 x 290# / 4 x 340#
Press 5 x 140 / 5 x 160 / 5 x 180

WOD

100 – 90 – 80 – 70 – 60 double-unders
after each set of DUs:
200m run
5 handstand push-ups
15 squats

Ran full 5K
421 calories
Pace 11:50
Speed 5.1

Dynamic Warm-up

WOD

“Cindy”

20 minute AMRAP:

5 Pull-ups

10 Push-ups

15 squats

I don't know why I suck at this workout so bad these days...lol. I used to be able to grind this one out. I got 15 + 5 pullups. I really need to work on stringing the pullups together.

3 rounds for time
800m run
50 wall ball 20# 10' target
Scaled to 9' target
25:24

OHS skill work

5 Rounds
10 OHS
15 Pull-ups

//

27#, purple + black bands

Work to an OHS 1RM (95, 135, 165, 175, 185F, 180F)

Then

3 Rounds of

20 Wall Balls (#20/14) #30
1.5 min per round and then 1.5 min rest. 5 Burpee penalty if reps are not reached in the time limit

Group warm up

Then,
5 rounds

Run 200m
10 Power snatch 135/95 (MOD: 50#)
15 Box jumps 24/20

14:55. Very pleased with my time, kept the runs and box jumps relatively fast (have to work on taking the "pre-jump" out of my box jumps. Mostly did the Power Snatches in 5/3/2. This was my first time doing 50# in a wod. Kyra said my form was good and to try 55# next time.