WOD 1:

10 min AMRAP

(95)
5 Power Cleans
5 Front Squats
5 Power Snatch
5 Overhead Squats

4rounds

WOD 2:

7 min AMRAP
10 Ring Push-Ups
10 Toes to Bar

5.3 rounds

100 Burpee Challenge Day 34= 34 burpees

100 Burpee Challenge Day35

2.5 mile run

Every two minutes, stop and perform 10 pushups, 10 burpees (alternating sets) until the entire WOD is complete.

Half way through, stop and perform 50 situps

10 rounds for time

3 Power snatch @40/30
12 box jump @24"

Performed after a massive week of weight. Hugely fatigued

5x1 @ 100% 1 rm

365x 5

Round 1
50w25r
1.Step ups
2.Battling ropes
3. One arm alternating swing 53lbs
4. Dbl kb push press 44lbs
5. Butchers 155lbs

Round 2
50w20r
Same as round 1

Round 3
50w15r
Same as first 2 rounds

WOD
4 Rounds (30 sec work/30 sec rest)
Box Jumps (30/24)
Burpees
Double Unders (5:1 Singles)

Box Jumps: 20/28/22/21 (used retaining wall as box, assuming wall was 24")
Burpees: 9/8/8/7
Double Unders: 5/5/11/13 (Tried double unders first two rounds...switched to singles last two rounds)

Total Reps:

Three rounds for time of:
Run 800 meters
Rest 2 minutes

3:59 3:49 3:56

First time I've gotten all 3 under 4 minutes since probably HS. I know it's not fast, but then again I've stopped worrying about what's "fast" or "heavy" for elite xfitters and athletes. Right now, I'm just focused on being fast for ME, and this is.

5x5 back squat (#105)

7 rft
7 front squat (#58)
7 burpee
200 m run