1st WOD only able to do 5 rounds limitations on breathing and abs. Weight 216. 22-21% body fat per army standards.

2 pullups (2m)
2 pullups (2m)
2 pullups (2m)
3 close (1m)
2 close (1m)
2 close (1m)
3 chin

10 x 250m with 1m rest between
55-58 seconds

20 Burpee box jumps 24' 20'

20 Kettlebell swings 28kg 20kg

20 situps

20 Hand Release Push ups

20 Wallballs 20# 14#

20 Burpee Pull ups

20 Pistols (alternating)

Note: First 3 min of work followed by 1 min rest. Second 5 min of work followed by 2 min rest. Third, Redo the chipper from the point at this moment.

Score = Max reps + time

Back squat 1x20 @115#
Bench press 3 @80%, 2 @85%, 1 @90% (100, 105, 110)
3 @85%, 2 @90%, 1 @95% (105, 110, 115)
3 @90%, 2 @ 95%, 1 @100-105% (110, 115, 120)
5x3 Pendlay rows

Claudia
5 RFT
20 KB swings (53/35#)
400m run

3x8 good mornings

A. Press @ 10X2; 2-3 x 4; rest 2 min SCORE: 205, 225, 235, 235
B. Dead Hang to Inverted on rings (DH2I) - 2-3 reps emom - 8 min

+

3 sets:
AMRAP unbroken MU's
rest 10 sec
AMRAP wall balls in 60 sec
rest 20 sec
AMRAP DU's in 90 sec
rest 3-4 min walking actively
SCORE: (Round 1: 10, 33, 136) (Round 2: 8, 29, 102) (Round 3: 7, 30, 104)

Notes:
- pause 2 sec overhead on press and prep breath for eccentric
- make scapula do the work for DH2I, pause at top briefly
- push unbroken barrier for MU's - record all reps
- go for big deep set on DU's, no pacing allowed, then hammer home as needed

OHS 5x1 (85, 105, 115, 130, 140# (failed twice))
Power snatch + snatch push press + OHS
1x2+2+1 @70%, 2x2+2+1 @75%, 2x2+2+1 @80% (70, 75, 80#)
Power clean + push jerk
2x2+1 @75%, 2x2+1 @80% (110, 120#)
Back squat 1x20 @120#
Snatch pulls 4x3 @95% (95#)

For Time
Run 1 mile
30 S2O (155/95#)
Run 1 mile

12 minute AMRAP
200 meter row
20 hand release push-ups
400 meter run
40 air squats
max reps clean and jerk (185/125)

Baseline: Pre-SOP and box breathing, then ROM Drills.
20 minutes of grinder PT:
30 Push-ups, 30 air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups , 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists
Time: 14:04

Baseline WOD: “Angie”. Complete the following for time:
•100x double-unders
•100x push ups
•100x sit ups
•100x air squats
Time: 17:00

Stretch

Event 1
5rds for time
5 Deadlift 275#
10 Bar over burpees
4:37

Event 2
3rds for time (10min time cap)
30 Wallball 20#/10ft target
30 Ground to overhead 75#
132reps

Event 3
For time
15 Cleans 155#
30 T2B
30 Box Jumps
15 C2B Pullups
30 Double Unders
15 KB Thrusters 1.5pd
30 Burpees onto plate
15 OH Lunges 45# plate
17:26

“The Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (35/26)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (20/ 14)
50 Burpees
50 Double unders

Had to wait for stations to open up. No more 26# KBS so used 20. K2e sucked. 12# wb