Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

For this, I used a 55lb kettlebell for the swings, and I accidentally did 15 pull-ups (albeit with support). For each of the 400m runs, I got through the 1/4 mile at 9.0 mph.

Finished in 17:00.

For time:
95 pound Thruster, 100 reps

After awhile, I began breaking this down into sets of 5. I was able to pace myself and finish in a time of 19:00.

Mave TE-ote

3x 4-6 sarjaa, raskas

For time:

30 DL 95/65
30DU
20 DL 135/95
60 DU
10 DL 225/155
90 DU

*** NOTE to self: As of Tuesday this week, all my pre WOD warm up's will be done wearing 20lb vest ***

5 rds
400m run
30 box jumps 24"
30 wall balls #20

Elliptical - 35 minutes, Resistance 6, 3 miles
Turkish get-ups, 5 on each side (8 kg)
Kettle bell swings - 1 set of 30 @ 12 Kg
Stretching hips (front and back) - using Active Isolated Stretching (AIS) techniques
Kata - Jion

1 hour

Sumo deadlift:

5 x 335
5 x 385
5 x 435

12 min AMRAP
7 hang cleans (135)
9 burpees
12 OH lunge (45)

7 rounds

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

11:50

dumbbell swings were the limiting factor

Front Squat 5-5-3-3-1-1 (65%/75/85+)
135,135,165,165,195,205

Then,

In 90 seconds,

Sprint 100m, then perform as many reps as possible of front squats (115/75) with the remaining time.

4 rounds, resting exactly 90 seconds between rounds.

Completed 66 Front Squats

Afterbash: Mobility/soft tissue work- Quads and hamstrings

At Rams Head

Warmup:
3 rounds:
* samson stretch
* 10 push ups
* 5-10 OHS (95,115,155)
* 10 sit ups

WOD:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

11:45

grip on the shitty pull-up bar was the limiting factor for me.