Deadlift 3x5
155-175-195lbs*

*PR for 5RM

"Fun Run"
400M Run
50 Air Squats
200M Run
40 Sit Ups
400M Run
30 KB Swings (35/53lb)
200M Run
20 Burpees
400M Run
10 HSPU

BW: 130lbs

http://www.crossfitflexgym.com/

50ft OH Snatch grip walking lunges @45lbs
21 burpees

5 rounds

Then

8 minutes tabata push-ups and sit-ups

Nice easy jog around the lake (9.4 miles according to GPS)

1:37

As many rounds as possible in 20 minutes of:

30 second Handstand hold
30 second Squat hold
30 second L-Sit
30 second Push-up hold

AMRAP in 20 minutes
6 Deadlift (225/155)
7 Burpee Pull-ups
10 Kettlebell Swings (2/1.5 pood)

Back was really tight before this even started, so did 155 and 1.5 pd for weight. First two round were brutal on the back, then it loosened up and felt good.

Did a 1000 M Row after this workout.

12 Minute AMRAP
9 Toes to Bar
15 Full Release Push Up
21 Squat to Medicine Ball

Did a 1000 M row after this workout. AVG: 2:07 Pace/27 cpm

Strength: Power Clean 3-3-3-1-1-1

Metcon:
3 rounds
-400m
-21 pull-ups
-12 HSPU

Clean: 165
Metcon: 11:15

Pretty disappointed with my clean. I gotta work on technique. I was pleased with the metcon though. HSPUs still aren't head to ground, but are definitely improving.

5 rounds of

5 Deadlift -255/165
15 Dips
30 Double unders

3-3-3-1-1-1 Power Clean: 165#

WOD:
3 rounds: 400m run, 21 Pull-ups, 12 Handstand Push-ups

Post:
20 Toes-to-bar

3-3-3-1-1-1 Power Clean: 265# last rep

WOD:
3 rounds: 400m run, 21 Pull-ups, 12 Handstand Push-ups

Post:
20 Toes-to-bar