Amrap 10

10 + 10 Buck walk
20 m Bear walk
20 m Duck walk
20 m Bunny hop

-Buy In-
Skill – Hang Power Snatch
Subbed 5/3/1 Deadlifts (scheduled for tomorrow)
210x3, 240x2, 270x16
(pussed out on last set of deadlifts, had more in me, but legs feeling it from run last night and general fatigue from last few weeks of training. Did 275x20 last cycle.)

WOD
4 x 800M Run
Rest 3Min between each run.
*Took these easier, decreased speed each interval
4:00, 3:26, 3:19, 2:58

-Cash Out-
3 x 50M Plate Pinch Farmer Walks
-used 45# metal plates

21-15-9

Push jerk @60kg
Lateral burpees over bar

Day 5
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
5-5-5 -> 75.0 kg

Bench Press 3 sets x 5 reps
5-5-5 -> 45.0 kg

Deadlift 1 set x 5 reps
5 -> 80.0 kg

ready for +2,5kg

Day 8 = 8 Burpees

20:00 AMRAP Ladder
1 rep for the 1st round, 2 reps for the 2nd round, 3 reps for the 3rd round, and so on...

Pullups
Pushups
Wallballs

Then,

Prowler @ 250lbs 100 ft with 15 second rest for 6 rounds

Warm Up:
Drink 2 beers @ The Ginger Man: Rx - Hefeweizens
Drink 2 margaritas @ Taco Diner: Rx - Mambo Taxis
Eat Mexican Food @ Taco Diner: Rx - Brisket Tacos, Avacado & Rice
Eat Paciugo: Rx - "Medio" - 4 flavors - Turtle, chocolate, coconut, & Wedding Cake

Workout:

Jog to your local track

2 miles of sprints on a track

Sprint the 100 yards(length of the football field) and walk the corners.

Do this 16 times

Jog home

Cool Down: "Midline" work
Vomit. Profusely. (Not Really, don't do this)

5 X 3 Dead Lift (135,155, 185, 205, 235, 255)
5 X 3 Bench Press (135,155,165,175... Burn out at 135 12 reps))

Optional: With a Partner

5 Minute Cap
-10,9,8,7,6,5,4,3,2,1
Floor Press (135)
Windshield Wiper

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5 Minute Cap
-10,9,8,7,6,5,4,3,2,1
Dead Lift (95)
Roll Out

5 Rounds of:

(Each round for time)

200m Sprint
15 DB Clean
15 Push ups
5 Combo

5 rounds for time of

• 20 GHD sit-ups
• 20-cal. row