Arm - 12.75
Chest - 38
Waist - 32
Leg - 21.75
Calf - 14.25

Pre-WOD: 5 X 3 Bench Press
Did Floor Press with a group of 3. 65, 70, 75, 80, 85

8 Minute AMRAP or 100 Reps:
-Dumbbell Push UP Rows (#35/25)

Post WOD: 5 X 50 meter XPO Sled

My pushup form sucked for the Dumbbell pushup rows. Was mostly on my knees. TOUGH!

I did this at my lunchtime at the Mid City Gym
decent warmup with regular jumproping, stretching and a bunch of KB swings (14, 16, 24, & 30 kgs)
I then warmed up with a few rounds of OHS & box jumps
(75 lbs, 95 lbs, 115 lbs) + 20" and then 24" box jumps
(power snatch each OHS to beging with.)
This was a nice gasser... I did each round unbroken, then rested for probably abourt 2 minutes and then repeated.
Good workout overall.
Did a quicker than normal post WOD stretch and a bunch of DUs and jumproping to get a little looser.

P.T. class 189 (44 trainee's)
7 stations 6 min per station:

1) Jump rope SU or DU
2) Med ball choppers & Russian twists or partner throws ball
3) Box jumps alternate land top and jump over 12" and 20" boxes
4) Sand bag squats and KB swings (various weights)
5) Tire flips
6) Farmer carries, Man makers, Biceps curls, overhead press (Alternate) Various weights
7) Short thick band around ankles and walk shoulder width feet kinda of pigeon toed

Tac Staff 20lb vest.

We filtered in on some of the exercises while watching and instructing.

2 minutes of group Double Unders: 59 (12 more than Monday!)

Then, The “Gauge”

For time,
500m Row
40 Squats
30 Abmats
20 Push ups
10 Pull ups (MOD: Green Band)

First time I did the squats unbroken! Also, first time I did the push-ups strict. Need to work on those to increase speed.

Then, Rope Climbs

Really have to work on the footing/steady base!

Strength
5x5 front squat @75%1rep max

Wod
3 hang snatch 75/45
9burppe push-up
Shuttle run

Optional
Mobility
Skill work

Three rounds of:
Wall-balls
Sumo deadlift high-pull (75 lbs)
Box Jumps 20″
Push-press (75 lbs)
Row (for calories)

Skill Work: DU/HSPU/T2B/Kipping/ Overhead Squat

WOD: 4 Rounds for Time - 8:06

15 KB Swing at 53/35#
Farmer's Carry to other end of gym
Bear Crawl Down/Back
Farmer's Carry back to other end of gym (to the original starting point)

Skill
3x15 Deficit Weighted Pushups (60s rest)
3x10 Head Weighted Situps 10kg (60s rest)
5 minutes of:Handstand Hold & Handstand Walk Practice
Snatch 20kg - 40kg - 50kg
C&J 20kg - 40kg - 50kg

WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 Squats
60 Sit-ups
70 Burpees
I did the handstand pushups in 3mins so that is a PR. All the other movements were done relatively quickly except the sit-ups which slowed me down a bit and the burpees which I did in 5mins.

I did this during my lunch hour at the Mid City Gym
I did a fast warm up and then saw the straight bar... I decided to try the bar muscle-up since it is a great movement and I can't really do that at my regular gym.
I did 30 in about 6:30
I was typically stringing about 4 reps at a time.. sometimes 5.
It felt pretty good overall.