Strength:
Front squats
2 rounds 5-5-3-3-1-1 reps @ 95 lbs

WOD:
2 minutes each station, no rest for 1 round
Rest 2 minutes
1 minute each station, no rest for 1 round
Stations:
Sit-ups
Burpees
Ring Dips
Air Squats
24" Box Jumps

Ρεματια, Χαλανδρι

http://www.endomondo.com/workouts/254330913/2853730

WOD: Hateful Hundred! 100 box jumps (24/20) 100 Jumping Pull Ups 100 KBS (53/35) 100 Walking Lunges 100 Knees to Elbow 100Push Press (45/35) 100 Back Extensions 100 Wall Ball Shots 100 Burpees 100 Double Unders *One person works, the other planks.

Team Neumann

Squat 5x5 (220 lbs)
Bench Press 3x5 (165 lbs)
Barbell Rows 5x5 (120 lbs)

Second round of squats I failed after the first rep, sequence was:
5-1-5-5-5

Next WOD I'll repeat the 220 pound load for 5 sets.

Metcon 1:

EMOM: 1,2,3,4,5,6,7,8,9,10 Hang Cleans every minute

Rounds - 10

Metcon 2:

3 Rnds: 5 Wall Balls (30lbs), 10 KBs (70lbs), 15 S2O (115lbs)

Time - 6:24

Death by Squat Clean

8 (7)

21-18-15-12-9-6 – and 3 reps, for time of:
Push press 115/75
Pull-ups

Made it through 9

3 - 5 min rounds
1 min at each station
rest 1 min between rounds
Wall Balls 20/14 lb
Sumo High Pulls 75/53 lb
Box Jumps 20
Push-press 75/53 lb
Row -cal

TOTAL = 191 PTS (Non-RX) Used 65# Bar

Jerk or Push-press - 5x3 (70,75,80,85,85%)

Get as far as possible in 20 min:
Push-up -
Sit-ups -
Flutter Kicks (two count)
1-1-2
2-2-4
3-3-6
4-4-8
5-5-10

**Got to 15-15-0 = 450 PTS

Run 800 meters
24 kg Kettlebell swing, 30 reps
30 Pull-ups

jumping pull ups