1 mile run for endurance class homework

3 Rounds:
25 Double Unders
15 Pull Ups

3 Rounds:
25 Box Jumps (24")
15 Ring Dips

3 Rounds:
25 Sit Ups
15 KB Swings (#53)

For MAX reps:

• 10 min HSPUs (27)
• 5 min air squats (135)
• 3 min push-ups (70)
• 2 min sit-ups (68)

Strength: 5X3 Back Squats

WOD:
Max Reps:
10 Min. HSPU
5 Min. Air Squat
3 Min. Push Up
2 Min. Sit Up

---

45-65-85-95-105

HSPU- at least 15 where I touched my head to the 1 ab mat, 61 total
Air Squats- 158
Push-ups- 50
Sit-ups- 50

2x Warm Up
Row 200m
100 Single Rope Jumps
15 Push Ups
10 Knees to Elbows

1-Rep Max: Box Squat

7 Minute AMRAP
10 Romanian Dead Lifts (45 LBs bar)
10 Box Jumps (24”)
5 Pistols
15 Sit Ups

Ok, this photo is not actually of the WOD ... but, I spent the night before this WOD fighting a fire in the back country of Ouray, Colorado ... so, it's my excuse for a slightly less-than-solid performance this morning :)!

3 Rounds of:

1min Squat

1min ABMAT

1min Push-up - mod

1min Pull-up - Green Band

1min 10 Yard Sprint

1min Rest

As many sets as possible in 10 Minutes:

10 Pull-ups
10 Burpees
10 Dumbbell Curls (27.5 lbs.)

3 Rounds of:

1min Squat

1min ABMAT

1min Push-up

1min Pull-up

1min 10 Yard Sprint

1min Rest

I crapped out on this workout. It takes forever to get strength back after being sick.:( I only got 211 and used blueband. My pull UPS need work

21 burpees (onto 2 45comp plates)
21 reg pushups
800m run

5x5 Back Squats worked up to 325# for 5.

For MAX reps:

• 10 min HSPUs
• 5 min air squats
• 3 min push-ups
• 2 min sit-ups