Dead Lifts:

-1 Rep (Max Weight): #295
-10 Reps (75% Max Weight) #225
-1 Rep (Max Weight) #295
-15 Reps (65% Max Weight) #190
-1 Rep (Max Weight) #295
-20 Reps (55% Max Weight) #160

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3 X 400 Meter Sprints
w/2 Minute Rest between Runs

This was a quite lengthy one!!

WOD

• 8km sprint with bike, put highest gear and go as fast as possible
• 10 rounds of
  • 20 Back Extensions
  • 20 Sit Ups
• 4km run with Kelly

It was impossible to go as fast as I wanted today, thighs were smoked from the sprint yesterday and running after the BackXtensions and Sit Ups were,,, tough to say the least.

I'll totally do something like this sometime soon.

As the title says, I told ya I would do 21 minutes!! This was difficult to say the least and the result looks like

• 103 Burpees first 7min
• 97 Burpees second 7 min
• 71 Burpees third 7 min

I am starting to think I will regret this in the morning... or tomorrow night!

Pre-WOD: 5X3 Push Press

For Time:
-200 Meter Run
10-8-6-4-2 Push Press @115#
(run before each set)

Post WOD:
-30 T2B
-10 Muscle ups or (20 Strict Pull Ups & 20 strict Ring Dips)

Skills

• Hollow body
• Hollow rocks
• Handstand against wall (w/ spotter)

WOD As many rounds as possible in 20 minutes of:

• 8 Box Jumps (60cm)
• 8 Push Press (30kg/20kg)
• 8 Knees-to-elbows
• 8 Kettlebell Swings (24kg/16kg)
• 8 Overhead Walking Lunges (30kg/20kg)

30-20-10 Swings, box jumps, push ups
40 Power cleans 30 kg
10-20-30 atomic situps, kb push press 24 kg, lunges

Pre-Wod: 5 X 2 Thruster (#115)

Metcon: 1RFT
-5 Thruster (75% max weight)
-200 Meter Shuttle Run
-4 Thruster
-200 Meter Shuttle Run
-3 Thruster
-200 Meter Shuttle Run
-2 Thruster
-200 Meter Shuttle Run
-1 Thruster
-200 Meter Shuttle Run

Post WOD: Pick One:
-80 Sit Ups
-50 T2B
-50 GHD

WOD For Time

4 rounds all completed with a 20kg Kettlebell

• KB Swing
• 100m KB Run
• KB Clean
• 100m KB Run
• KB Squat
• 100m KB Run
• KB Push Press
• 100m Run

This is by far the worst workout I have done since wrestling metcon. Running with a 20kg Kettlebell is way harder than I thought it would be but soon as I put it on my shoulder I was fine.

My time sucked because of going pretty heavy with the KB but I don't care. I need strength more than endurance at the moment.

5(60k)-4(65)-3(70)-2(75)-2(80)-1(85k) Clean and Jerk

10 x C&J 67.5k
40 x Clean and Press Complex (2x10k DB)
Carry 45k 800m

100 4ct Flutter Kicks
100 Leg Levers

C+P Complex...Clean DB to rack position. Left arm press, right arm press, both arms push press = 1 Rep.

WoD Monday 16th July:

3 Rounds for time of:

• Back Extensions x 20
• HSPU x 10
• GHD Situps x 20
• Cleans x 10 (50/30kg)
• Ring Dips x 20
• Deadlift x 10 (80/50kg)

Can't really say I Rx'ed since this was the first time I ever did HSPU and I didn't go low enough on the dips either.