Squats
4x9 @155

Rest 5 mins then:

5 rounds
5 box jumps 30/24
10 pullups
15 wallballs 20/14 @10ft

Perform 2 min. of each exercise for max reps

No rest between each exercise
Score is total reps

sumo deadlift high pull 95#
double unders
wallball 20#
double unders
box jumps 24"
double unders
pushups
double unders
front squats 95#
double unders

230 reps, need so much more work on DU

Lämittelynä
Soutu 1000m + seinäkyykky 2 x 10

Mave
Lämpö35kg x 5
50kg x 5
55kg x 5
57.5kg x 5 vihko oli kotona ja luulin tekeväni max painolla...

Good morning
25kg x 8
30kg x 5
35kg x 5
37.5kg x 8 ja sehän tuntu jo tosi raskaalta

Metcon
Tabata airdyne
Kyllä noinkin lyhyessä ajassa saa työtä tehtyä...

Amrap
20 askelkyykkyä
10 abmat

5 Deadlift (93#)
10 Toes to Bar (tried my best)
15 Box Jump (20 in)
AMRAP 15min

Completed about 4.5 rounds. Tore my hand doing T2B. Ouch.

Rounds
AMRAP 12
10 Burpees
25 Double Unders

Skill: Low Bar Back Squat
Low Bar Back Squat 3.3.3.3.3
I ended up at 185# for my 3 rep. Form was craptastic, I'll get better and definitely get higher.

5 min Rest:

WOD
5 Rounds of:
5 Box Jump 30″
10 Pull-up
15 Wallball 20lb 10ft Target

This WOD was more troublesome than it looked but fun.

Squats of course - 7x5 @ 175

Then

10.9.8.7.6.5.4.3.2.1
Deadlifts 155/105
Box Jumps
Burpees

Rx+ @ 125

Warrior Dash

5min AMRAP of:
* 20 swing 32/24kg
* 10 Front rack lunge 45/30kg

7 mile long run from house
1:05:41 total time
Avg pace: 9:23
Avg HR: 135
Elevation gained: 577 ft

http://connect.garmin.com/activity/130045948