Metcon:

1 Rnd: 15 HSPUs, 20 GHD SUs, 25 Burpees, 30 Jump Lunges, 25 Ring Dips, 20 T2B, 15 WBs (20lb)

Time: 21:20

The last two weeks, allergies have kicked my ass....killing my aerobic and strength capacities

4 Rounds for time

400m run

10 Deadlifts 135

10 Deck Squat Burpees (

) Mod- Regular Burpess, kept landing hard on my back on the roll and started hurting so switched to reular after first round

10 Goblet Squats 2p

Then worked on Clean and Deadlift. Worked up to new 1rm on clean, 175# and could have gone more prob, then worked on Heavy DL to improve strength, did sets at 315#

30 Double unders

15 Box Jumps 24/20

15 Hang Power Snatch 95/65

4 Rounds for time

5 rounds:

10x hang clean 135#
20 wall balls 20#

Finisher:
50 hollow body rocks
50 sit ups

results: man those hang cleans were tough and wall balls were ....wall balls

14:51 for main wod, 19:03 total after finisher

We had 11 (of 13) boys at the box tonight! It was AWESOME!

Warm Up:
10 Push Ups
10 Pull Ups
10 Sit Ups
10 Squats

Mobility:
PNF hamstring
Samson Stretch
Walking Lunges

Max Effort:
5x 2
~50% of 1RM
Squat Snatch
Overhead Squat
Snatch Balance
[75 lbs, 75 lbs, 75 lbs, 75 lbs, 85 lbs]

MetCon:
Run 400 meters [1:42]
-rest 2:00
Row 500 meters [1:54]
-rest 2:00
Run 400 meters [1:53]
-rest 1:30
Row 500 meters [2:05]
-rest 1:30
Run 400 meters [1:59]
-rest 1:00
Row 500 meters [2:00]

Total time includes rest periods.

7 Minute AMRAP

5 Clean & Jerk #135/75
15 Pushup

5 Rounds for Time max 20 min

5 power cleans
10 front squats
5 jerks
20 pullups (green band)

90 second rest in between rounds

Thought it was an amrap so I did another 5 cleans and 5 squats past the five rounds starting at 19:40

4 Rounds for time

400m run

10 Deadlifts 135/95

10 Deck Squat Burpees (MOD - hand was on the floor prior to burpee)

10 Goblet Squats 2p/1.5p (MOD Yellow KB)

I did the full DL weight and kept good form, so I was proud of that.

DSB, I had to use my hand for balance transitioning to the burpees.

GS, used the yellow KB for the first time. I think it's only 5# heavier than the orange, but it's a start!

WARM UP
Mobility
- Double Ball: Thoracic Spine with Plate
- Couch Stretch
- Band: Pec & Neck

Dynamic Warm Up
- MB Clean Warm Up
Burgener Warm Up
Skill Transfer Drills

WOD
3 rounds for time of:
- 50 Double-unders
- 40 Sit-ups
- 30 Medicine ball cleans, 20 pound ball
- 20 Pull-ups
- 10 Handstand push-ups
Time: 20:09

Notes: Work on getting a rhythm w. the med ball cleans.

http://crossfitsouthie.com/lots-of-conditioning

WOD 1
3 Rounds <== 9:15
200m sandbag carry
20 Burpees

Rest no more than 10 minutes.

WOD 2
Row 2000m <== 7:50