5x3 Front Squats(50kg) + Weighted Vest(10kg) w/t 3 min recoveries
Rest 5 mins
1x20 Back Squat (50kg)
Rest 10 mins
2 round "Badger": 30 Squat Cleans(50kg) + 30 Pullups + 800m Run

Results: 1. The front squats went great, and managed a 20RM Back Squat with 50kg.
2. I did 2 rounds of the WOD and not three because it was lunch time. Still, the WOD was great. I split the Squat Cleans into 3s and the pullups into 10s,5s, and even 15s. I went really easy on the runs to save my legs and generally I paced the whole thing. Time - 45:20

Many thanks to our head coach for tailoring today's WOD to those of us who ran the half-marathon on Saturday.

Warm Up:
2x
5 Pull Ups
5 Ring Dips
10 Shoulder Presses with 45 lbs Bar

Mobility:
Shoulders on bands
Pain ball on shoulders

Max Effort:
3 Rep Push Press
150 lbs

MetCon:
5x
3 L-Sit Pull Ups
6 Ring Dips
30 Backward Single Jump Ropes

Extras:
2x
20 Russian Kettle Bell Swings (1 pood)
10 GHD Sit Ups

M/ 38/ 134 lbs/ 5'-6"
As Rx: 5:45
I knew that the high reps of the thrusters would make me super tired... I'm not the best at the Thruster, although I have to admit it's a fantastic movement.
I did this roughtly:
22 + 8 then 3 single rope climbs
16 + 4 then 2 pretty quick rope climbs
10 + 1 wioth NO REST at all after round 3
My forearms and grip were toasted for a good 5 minutes after the workout.
I went on a nice long mountqain hike with the kids & family in the morning and a bunch of runnign around and unpacking.
This was a very hurry up and get it done workout... very little motivation today, but still a good WOD.

6 miles along Corrigan Dr in South Park
Total Time: 57:46
Avg. Pace: 9:38
Elevation: 176ft
Calories: 861

http://connect.garmin.com/activity/161661098

12 Miles

WOD:
- 1000m Run
- 30 HSPU
- 1000m Row

6 min amrap 1,2,3... Of:

Kb swing 2p
Hspu

11 reps into round 7

This was after sumo deadlifts high pull lift

Run 1200m
30 HSPU
100 SDHP

5 Rounds for Time:
30 Kettlebell Swings [45]
30 Burpees
30 GHD Sit-ups

-
Modded Burpees to pushups (after 3 rounds), 15 reps per round

3 rounds of the following:

• 400m run @ 15km/hr on treadmill
• 20 burpees