For Time
100 DU's
200m farmer's carry (53)
75 DU's
200m farmer's carry
50 DU's
200m farmer's carry
25 DU's
200m farmer's carry

Optional post-wod
50 ring dips in as few reps as possible.

Was mentally beaten by this WOD because of the DU's. Got frustrated not stringing any substantial sets together so I did the unthinkable and quit (I know shame on me). Did 2 farmer's carries and 35 or so dips in 3 sets.

Skill:
For 14 minutes EMOTM
Odd minutes: 2 muscle ups (sub 7 C2B)
Even minutes: 30 double unders (or 1 min AMRAP of DU attempts)

WOD:
"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Warm Up: 1 mile bike ride- 30 MB pullovers and Cauldrons
AmRap 12 mins
Front Squats
Run

135 135 145 145 155 165 170x1

1RM Deadlifts
5 - 60%
5 - 65%
5 - 70%

WOD
21 Thrusters (95/65#)
21 Pullups
8 minutes Mobility work
15 Thrusters
15 Pullups
8 minutes Mobility work
9 Thrusters
9 Pullups

1:56, 1:18, :45

1RM Bench Press
5 - 60% - 120
5 - 65% - 130
5 - 70% - 140

Metcon
50 KB Swings (53/35) - 40
40 HR Push Ups
30 Box Jumps
20 Wall Ball Shots- 2 squats per shot (20/14) - 20
10 Muscle Ups (mod with 10 C2B and 10 ring dips) - pretty sure I detached my shoulders on a couple MU attempts, finished out with C2B & dips

Finished at 12:48 - estimated I spent about 4 minutes destroying myself on MU - I get my arms too wide and it destroys my shoulders once I get over the rings.

Warmup:
3 rounds:
10 second samson stretch each leg
10 back extensions
5 GHD (there will be more later...)
10 OHS (45,95,115)
10 Back Squat (95,115,155)

WOD:
For time:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups

Great WOD. Had juice leftover at end. For the back squats, I put a 12" jump box on top of 2 45 lb plates under my butt, when my butt touched that was a rep.

Took a little longer because I had to fend jokers away from my squat rack when I was doing the 42 GHDs. I was only away from the rack for ~45 seconds and they started clearing off my plates. WTF.

Morning - 30s. Max Sprint x6 Rest 4 mins.

Afternoon: 5x5 Strict Close Grip HSPU Rest 2 mins.
--------------------------+1 Hour Rest---------------------------
Squat Snatches (20kg,30kg,40kg,50kg,50kg,40kg,50kg,50kg)
-------------------------5min. Rest--------------------------------
Three rounds for time of: 15 Hang Power Cleans(40kg) and 15 Burpees (5:05)
Rest 15 minutes
21-15-9 reps for time of: Box Jumps Kettlebell Swings (3:30)

Results: 1.Sprints were fast and fun!
2. HSPU were better than last time.
3. It took a long time to get the technique with the 50kg.
4. First workout was fast paced and awesome but my barbell had a problem and so I had to find another metcon to do afterwards. Second workout wasn't so fast paced but it was still fun. Although there wasn't much lactic acid buildup occurring during the actual metcon.

Warmup
- 150 singles
- 3 X
- 10 OH Squats (PVC)
- 10 Sn Grip Push Press
- 8 Pass Thru's

Mobility/Skill
Snatch Blance
and
OH Squat

WOD

A) 10 Min
- 1 + 2 EMOTM
- Snatch Balance Max - 95#
- OH Squat

B) 15 Min AMRAP
- 15 situps
- 200m Farmers Carry (Alt Hand)(53/35) - 53# 3+16
- 150m shuttle

Find 2rm of Snatch Balance (

) 50#

Then,

3 rounds

15 Sumo deadlift high pull 135/95 (MOD: 65#)

20 Burpees

25 Double unders