Rokfit Cyber Series WOD #2

10-9-8...1
OPT pullups
Dumbbell (or KB) ground to overhead
Box jumps 24"

Rokfit Cyber Series WOD #3

1000m row
100 II unders
70 squats
50 T2B
30 SDLHP (2pd)
20 KB swing (2pd)
10 squat clean thrusters

44 Burpees

Dark Room

AMRAP in 15 min. Of:

5min. medball cleans 20 lbs/ 14 lbs
4min. knees to elbows
3min. Kb swings 1.5pd/1.0pd
2min. Push-ups
1min. Squats

307 reps

6 Rounds:

Burpee Tuck Jumps: 30-25-20-15-10-5
KB Swing (55#): 20-25-30-35-40-45

5 ROUNDS
200m row
10 push ups
20 air squats
30 abmat sit ups

Second workout for today and done at the local rec center. I warmed up by doing a 500 meter row and 200 double unders. My shoulders are a little tight and I was having issues with the rower. And by issues, I mean my feet were being stupid and getting caught in the strappy things.

Tried to keep the intensity up, but with middle-aged gross men watching me as I breathe heavily and make certain noises, it was hard to concentrate.

Will have to try this one again in a better environment.

15 min amrap of:
-5 box jumps 30"
-10 bicep curls( 5 each arm)(25lb DB's)
-20 air squats
-40 flutter kicks/ bicycles

Max Deadlift - 2 rep max

5-5-5-5-5 Back Squat
225-245-265-275-295(x2)

Then:

8 Minute Alternating Tabata:

KB Swing: 1.5pd
Pushups (hand release)

Score = Total Reps

Every minute on the minute 6 pullups, 6 pushups (scaled to 4)

21-15-9
Toes to bar
push press (135/75) (scaled to 75#)