For Time:

30 KB Swings (1.5/1), 3 Box Jumps (24'"/20")
27 KB Swings, 6 Box Jumps
24 KB Swings, 9 Box Jumps
21 KB Swings, 12 Box Jumps
18 KB Swings, 15 Box Jumps
15 KB Swings, 18 Box Jumps
12 KB Swings, 21 Box Jumps
9 KB Swings, 24 Box Jumps
6 KB Swings, 27 Box Jumps
3 KB Swings, 30 Box Jumps

(Total 165 KBS, 165 Box Jumps)

Working out with the good people at CrossFit Indian Trail this week while getting the house in Matthews ready to sell. Really great group over there. I'm not used to jumping on the tire, so it was a little weird at first, but seemed a little easier on the calves at the end of the day.

Strict Press 5 x 2
135-145-155-155-165

WOD:
100m run prowler
100 du
100 lunges
100 sit ups
in 9:50

5 x 2 Strict Shoulder Press

100m Xplosled
100 DUs
100 Lunges
100 Sit Ups

Mobility
- Ball: Shoulder Internal Rotation
- Foam Roll: Lats
- Couch Stretch
Dynamic Warm Up
20:10×8 - Double Unders
I did 195 double unders

C. Burgener Warm Up
D. Skill Transfer Drills

WOD
10-9-8-7-6-5-4-3-2-1 Chest to bar pullups - 30in box jumps - GHD Situps
Time: 11:58

Notes: I taped my hands, which was a bad idea. After the first set the tape was all scrunched up and was in the way. Additionally, I sucked @ the GHD situps because my breathing was all over the place. I'm disappointed in my time, but you live and you learn!

What Improved: My box jumps were awesome. That was my first time on the 30in box and I had no problems.

What to Work On: Of all things, the GHD situps were the hardest because I couldn't get my breathing in control and was gasping for air like a fish out of water. I need to try to control my breathing on the situps.

3 - 5 Minute Rounds
During the 5 minute rounds switch stations on the minute, timer keeps running
1 Minute rest between rounds

Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)
Sumo Deadlift High Pull: 75/55 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)

On call of "rotate," the athlete(s) must move to next station immediately for good score.

One point is given for each rep, except on the rower where each calorie is one point.

3 - 5 Minute Rounds
During the 5 minute rounds switch stations on the minute, timer keeps running
1 Minute rest between rounds

Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)
Sumo Deadlift High Pull: 75/55 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)

On call of "rotate," the athlete(s) must move to next station immediately for good score.

One point is given for each rep, except on the rower where each calorie is one point.

3 - 5 Minute Rounds
During the 5 minute rounds switch stations on the minute, timer keeps running
1 Minute rest between rounds

Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)
Sumo Deadlift High Pull: 75/55 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)

On call of "rotate," the athlete(s) must move to next station immediately for good score.

One point is given for each rep, except on the rower where each calorie is one point.

100 x 5kg Windmills

2 rounds:
- each leg
- 15 x single leg deadlifts (body weight)

5 rounds:
- 30secs on 15secs between stations
- skipping
- air squats

Complete the following:
- standing on 3" step, with barbell touching ground each rep
- 15 x 20kg single leg deadlift
- 15 x 20kg single leg deadlift
- 30 x 20kg deadlift
- 15 x 20kg single leg deadlift
- 15 x 20kg single leg deadlift

OTMEM (on the minute evry minute):
- 10mins
- 7 x lunge (foot on 3" step)
- 7 x lunge (foot on 3" step)
- 7 x 30kg strict press
- double work on final minute

2min straight arm plank hold + 4 burpees immediately after

30 Barbell Rollouts

It's Thursday morning and that means 5 AM resistance and speed lifting work before the second WOD tonight at 5:30 PM.

Resistance/Speed Lifting:
Set 1:
Box Squats
Red Band, 1 Knot
12x 2
55% of 1RM
145 lbs

Set 2:
Shoulder Presses
Red Band, 1 Knot
12x 2
30% of 1RM
45 lbs

Auxiliary Exercises:
3x 8 Romanian Dead Lifts @ 185 lbs
40 Reverse Hypers @ 50 lbs
3x 8 Floor Press (95 lbs, 95 lbs, 115 lbs)
Max Reps Push Ups (35)
50 Wipers

One of the bad things about the 5 AM lifting, when you know you're coming back in 12 hours to do the WOD, is seeing the day's WOD. All I'll say is that tonight is going to suck ass ... Fran with an evil addition to her.

7:45am
Clean
5x 85# 5x 105# 5x 125#
Deadlift 
5x 145# 5x 185# 17x 220#

21-15-9
Kettlebell swings 1.5 pood
Double unders
2:04

12:30pm
Shoulder Press 3-3-3-3-3
95#-105#-125#x2-120#-95#

4 RFT
400m run
50x air squats
11:00