50 Back Squats (135/95)
40 Pull-ups
30 Shoulder-to-overhead (135/95)
50 Front squats (85/65)
40 Pull-ups
30 Shoulder-to-overhead (85/65)
50 Overhead squats (65/45)
40 Pull-ups
30 Shoulder-to-overhead (65/45)

" Barbara "
5 Rounds for time of:
20 Pull ups
30 Push ups
40 Sit Ups
50 Squats
Rest exactly 3 minutes between rounds.

round 1: 2:36
round 2: 2:44
round 3: 3:54
round 4: 4:37
round 5: 4:06

The good: sub 29:59! Oooh yeah.

Great improvement on round 3 and 4 from last time!

The Iron Mile (Rx’d 45#): 29:53
25 Presses
25 Push Presses
25 Push Jerks
Run 400m
25 Front Squat
25 Back Squat
Run 400m
25 Squat Cleans
Run 400m
25 Snatches
Run 400m

Need to improve my squat snatches!

5 rounds for time
20 wall ball
20 DU
20 pushups

Chest was dead from ring dips earlier in the week and that day

Finished in 13:54

WOD:
4 rounds for time of:

10 Bar-facing Burpees
25 Situps

Rest for 3 minutes, the :

30 Squat Clean Thrusters (115#)

Deadlift- 2 reps on the minute for 8 minutes @ 65% of 1rm = 160lbs

Then,

For time;

8 Power Cleans @ 70% BW MOD 75

12 Barbell push ups MOD knees

6 rounds

Time: 8:53

Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps (Scaled this to regular dips)
Run 800 meters
WOD Time: 24:13 Brutal, don't know how I'll swing the bat tomorrow.

Buy In: 20 minute cybex 1000m row Damper 120 : Time 3:57.4
Cash Out: 5 Rounds of Couplet 5 GHD Situp 5 Back Extensions.

3 rounds of:
-10 overhead lunges 40# DB
-12 bicep curls each arm 25# DB
-12 leg lifts
-10 tricep dips
-5 pull ups
-30 sit ups

500 m row

3 Rounds
5 Power Snatch
5 Overhead Squats
5 Good Mornings

3x3 Power Snatch (50%)
3x3 Power Snatch (60%)
x1 Power Snatch (70%)
x1 Power Snatch (80%)
x1 Power Snatch (90%)
x1 Power Snatch (Max Effort)

3 Rounds 800 m Sprints

21-15-9

GHD Situps / TTB