1km row
50 kbs @ 32kg
50 push ups
1km row

Pre workout
50-40-30-20-10 airdyne sprints (calories)

Workout:
Partner 12-1 ladder of:

Wall ball
Pull ups
Push ups
GHD sit ups
Deadlifts (315lb)

Cash out:
25 calorie airdyne sprint

Time 48 min

Backsquat 5x3 (185, 205, 225)

Ring rows wearing various weigted vests 10x3

WOD:

3 rounds for time of:

15 wall ball shots (20lbs)

15 kb swings (53lbs)

2 minute rest

3 rounds for time of:

15 toe-to-bar
15 double unders

3x5 of:
Deadlifts (225, 245, 275)

Shoot through

1x10 of:
Deadlifts (135)

Shoot through

For time:
1000m row (4:16)

-Buy In-
Deadlift 5/3/1 – Week 4, Cycle 1, Deload
40% x5, 50% x5, 60% x5 (115#, 140#, 170#)

WOD
Working with a Partner For Time:
Starting Deload so scaled weights
100 Back Squats 95/135 (115#)
100 Bar-Facing Burpees
100 Ab Mat Situps
100 Deadlifts 115/155 (135#)
*1 Partner working at a time. You must complete all exercises before moving onto the next.
-Partnered with Steve (new Member). He rocked it!

-Cash Out-
Mobility and Stretching

"Zeus"
3RFT:
30 Wallballs 20/14p
30 SDLHP 35/25kg
30 Box Jumps 20"
30 Push Press 35/25kg
30 Cal Row
30 Push-ups
10 Body Weight Back Squat

Active Rest at 80% -- 14:28

500 Single Unders
21-15-9
Push Ups
Ab Mat Sit Ups
1000 Single Unders (All Unbroken -- PR)
55 Push Ups
55 Sit Ups

TUESDAY 120110

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (Modified, MU Progression from knees)
4 135# Push Press
8 70# Dumbell swings

10 Minute Recovery Row

Sali kiinni