WOD:
12 Minute AMRAP:

• Hand Stand
• Pullup (hold at the top)
• Squat
• L Sit

Cycle through the exercises holding each of the above for 30 seconds.

Post WOD:
1 Rep Max Bench Press (I got 300lbs).

5 x 3 Thrusters (increase in weight each set) 95, 115, 125,

WOD - 4 Rounds Total - 2 minutes per round with 2 minutes of rest between each round.

Run 400M and with whatever time left over, max out on that movement. Then rest 2 minutes and move to next round.

1st Round
400 M run
Max HSPU (8)

2nd Round
400 M run
Max Pull Ups (10)

3rd Round
400 M run
Max Air Squats (14)

4th Round
400 M run
Max Sit ups (8)

DT

5 Rounds

12 Deadlift 155/105

9 Hang Power Clean 155/105

6 Push Jerk 155/105

I did 70lbs. There were 2 options 2day & in a sleepy grog, confused 2 of the movements. I thought there were 9 power cleans, not 9 HPC's. So, I mod'ed the weight & the movement apparently. :( Such a goober @ 6am, I am. Still, i liked this wod & believe it would have been even more difficult w/HPC's.

Pre-WOD: Thruster Max (sucked today, back aching, 185lbs )

WOD: For Time
- 20 Calorie Row
- 30 Burpee
- 40 Ground to Overhead (95/45)
- 50 Toes to Bar
- 100 feet of Weighted Lunges(45)
- 150 foot Run

Imm just wrecked. Tough week. Loved it. Though I did good on my second attempt of the prowler challenge. 2:21. I have a vid of it I'll upload later.

27-21-15-9
Thruster 40-50-60-70 kg
Pullup
Row cal

Back squat
5-4-3-3/ rest as needed

Go heavy!

WOD:
- 500 Rope Skips
- 2x8 Turkish Getup (RX = 16kg)
- 2x10 KB 1RM Snatch (RX = 20kg)
- 500 Rope Skips
- 50 Knees 2 Elbow
- 50 Back Extensions

Post WOD:
- 10 min Cycling

I lost interest in the time after failing the get ups with left hand so I didn't catch it. Let's say 20 minutes

For Time: 9-7-5

Muscle Up
Squat Snatch (135lb)

Just not my week this week. I sucked it up at this one. Failed on first 6 squat snatch reps and couldn't find my rhythm on muscle ups. Just happy to be alive after the last two days. By lower back is torched.

MetCon WOD:
50 Air Squat
25 Box Jumps (24")
50 Situps (I did anchored on a pad touching floor behind my head and the dumbells)
25 Knees to Elbows
40 Air Squat
20 Box Jumps
40 Situps
20 K2E
30 Air Squat
15 Box Jumps
30 Situps
15 K2E
20 Air Squat
10 Box Jumps
20 Situps
10 K2E
10 Air Squat
5 Box Jumps
10 Situps
5 K2E
Total Air Squats: 150
Total Box Jumps: 75
Total Situps: 150
Total K2E: 75
Total reps: 450
Approx. 26 reps per minute.

WOD:
21-15-9
- Dead Lift (315)
- Box Jumps (33")

Man, I'm not even sure this should be called a WOD...it should have been called a Yard Sale. Went 315lb on the DL as RX but only got through the first set of 21 (which took me about 6 minutes). From there I dropped to 275 and eventually 225. Got the whole thing done in about 13:07. Lots of work to do here.

Post WOD prowler work was def affected by this. Came in at 2:47.