Pre-Wod
Find 1RM Back Squat
Duplicated my previous #175. Failed at #180.

6 Minute Ladder
1 Thruster 135/95 (used #65)
1 Bar Muscle Up (pull up/dip)
2 Thrusters
2 Bar Muscle Ups
3,3 4,4 etc...
5 completed rounds, 6 front squats and 3 pull-ups

Post WOD
15/10/5 Weighted Sit Up/Non-Weighted Sit Up

25

8 min AMRAP

5 Pullups
10 Pushups
15 Squats

400m run
21 Kettlebell Swings @ 1.5 pood
50 ABMAT
12 pull-ups
50 Double Unders
400m run
21 KBS @ 1.5 pood
40 ABMAT
12 pull-ups
40 DUs
400m run
21 KBS @ 1.5 pood
30 ABMAT
12 pull-ups
30 DUs
400m run
21 KBS @ 1.5 pood
20 ABMAT
12 pull-ups
20 DUs
400m run
21 KBS @ 1.5 pood
10 ABMAT
12 pull-ups

10 DUs

While this workout had an immense suck level to it, it felt great to complete it!

3 rounds for time
10 box jumps
10 k2e
15 ring rows
15 KB swings

8 rounds of pull ups (purple) 53
8 rounds of pushups 56
8 rounds of Situps 60
8 rounds of Squats 112

For Time:

150 Burpees

Tuesday Oct 30

STRENGTH
6x100 m sprint

WOD
"Air Force"
20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats

*all at 95/65
*every minute, you must do 4 burpees

Run 5 miles

TEAM WOD:
4 person team
12 min AMRAP
150m Medi-ball Run
Squat
Push-up
SDHP

5 rounds of:

20 Grasshoppers
30 Box jump
30 Wall ball (20 lbs)