Warm up (10 min)-- wrist stretch/wrist rotations/arm circles/up-back overs/hip rotations/jumping jacks/mountain climbers(25)/push ups(20)/lunge(20 total)/air squats(50)/burpees(10)/sit ups(25)--for everthing else we did 10 of each...took us right at 10 min.

THEN--Aaron/Ryan 2 min max # of SDHP at 95#
Josh/Liz 2 min max # of Air Squats

THEN--"Seal Grinder PT WOD"-----Aaron 36:30/Ryan 34:30
5 Rounds for Time
50 SDHP at 55#
20 Push ups
25 Sit ups
6 Dead hang Pull ups
400 m Run

      "Filthy Fifty"-------------Josh 42:25/Liz 36:25
        50 <a href='/journal/movements/52'>Box Jump</a>s 24'
        50 <a href='/journal/movements/2763'>Jumping Pull ups</a>/Ring <a href='/journal/movements/801'>Row</a>s (Scaled)
        50 DB Swings (35#/20#) (Scaled)
        50 Lunge 
        50 <a href='/journal/movements/538'>Sit ups</a>
        50 <a href='/journal/movements/18'>Push Press</a> (25#/15#) (Scaled)
        50 <a href='/journal/movements/3044'>Superman</a>s (Scaled)/Back Extensions
        50 Wall Ball Shots (20#/14#)
        50 <a href='/journal/movements/1689'>Burpees</a>
        50 Four Count Jumping <a href='/journal/movements/1635'>Jack</a>s           

12 Clean and Jerk 135/95

12 Burpee Pull-up

600m Run

9 Clean and Jerk 135/95

9 Burpee Pull-up

400m Run

6 Clean and Jerk 135/95

6 Burpee Pull-up

200m Run

Only did 60# C&J. Did Caleb's O-lift class last night (Snatch & Cleans). Not feeling particularly limber & right shoulder is tweaky. Should have tried 65#.

Team of two

20 min AMRAP
200m run
Wall balls 20lb.

of reps on wall balls is total. Burt was my partner and we did 427.

Weighted Push-ups 5x8

2 Rounds:
1.5 Minute on the AirDyne
30 Back Extension
15 Pull-ups
30 Sit-ups
30 Lunges

Rest between rounds- this was originally a partner wod, but I had to alter it b/c I'm still rehabilitating my back so I was all alone! Used a 45# plate for push ups.

Fornt Squat 3.3.3
Did 185 lbs. Missed last rep on 215 lbs.

Then:

3 Rounds:

2 min Max Double Unders

2 min Rest

With a KICKER at the end!

348 DU's
I got a new rope. It's far lighter than my old one, and I think it's longer. I was struggling on these to get my timing. My last round was horrible.

120 Burpee box jumps.

Yes, that is 120 burpee box jumps...ugh.

Strength:
Deadlift 3-3-3-3-3
315-365-385-405-425

Met-con:
21-15-9
Deadlifts (225#)
Pistols
Box Jumps (24")
Pistols

WOD:

For time:
10 Handstand push-ups
20 Wall ball shots, (20/14)
30 Toes-to-bar
40 Power cleans, (135/95)
50 Burpees
60 Sumo deadlift high-pull, (75/45)

110 degrees at 6 pm workout time. Brutal.

"RJ"

Five rounds of:

Run 800 meters

5 Rope Climbs, (18 ft)

50 Push-ups

For time.

Each team member must run every time, but you can break up the rope climbs and pushups between the team however you see fit.

WOD: Three rounds of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Run 800m between rounds. Post time to comments.

WOD:

Buy-in: 30 Glute-Ham Back Extensions

then,

Double-Unders
Bicycles
100-80-60-40 and 20 rep rounds, for time. Post time to comments.