The Gauge:

500m Row

40 Squats

30 ABMAT

20 Push-up

10 Pull-up

Finished rowing in 1:36. Started pull ups at under 4 min. If I could string them together instead of dead hang would have been quicker. This is the type of bodyweight workout that favors my build.

Pre-WOD: 5 x 5 bench press (135#)

WOD: For Time 21-15-9
Dead Lifts (Rx 225)
Box Jumps (RX 24")

Pre-WOD: 5x5 bench press 45, 75, 75, 95, 95 (new PR!)

WOD:
21-15-9
Deadlift (115)
Box Jumps

this was rough...my hamstrings were fried and legs were jello trying to jump a 24 inch box cause the other boxes were used on the 15 rep scheme! whoa!

Deadlift fit max weight
5-5-3-3-1-1
115-135-175-205-225-235#

Pre-WOD: 5 x 5 Front Squats (45, 65, 75, 75,95)

WOD: 3 rounds for time
-20 Bar Facing Burpees
-20 Push Press (45#)

I need to update my time, but it was 10:30ish... and I am the ONLY one that hit my head on the bar during the jump the bar burpees. Classic.

Pre WOD

Bench Press - 3 X 5 (135, 225, 225, 225, 205)

WOD
21-15-9
Deadlift 225#
Box Jumps 24in

The Gauge:

500m Row Set at 8

40 Squats

30 ABMAT

20 Push-up - Big Girl push ups

10 Pull-up - Blue band

then 3-3-3 Shoulder Press

5 Rounds of:

60 seconds DU's
45 seconds rest

Count the total

For time
12-11-10.....1

Burpees
Situps

3 rounds for time:

• 15 hand release push-ups
• 2 sprints