Barbell complex @ 135# for 9min

30 Ground to OH 155#
Rest 2min
Run 1mile

5 rounds for time of:

15 pullups
15 air squats
15 situps
15 d/u
15 push-ups

Karen = 150 wallballs with 20 lb ball to 10' target For Time
I did this in about 9:25
(I did this as 15 x 2 then 12 rounds of 10 reps with little breaks in between sets)
I then went immediately into the DU
I did 200 in about 3:20
I was REALLY not feeling well, and it was pre-huricane weather outside.. which actually felt good to me.. lots of wind.. no rain yet. I did this right after putting the kids to bed... took about 10 minutes to stretch inside then went outside and banged out the workout.
I did a little stretching on the bench outside and felt better Post WOD than before... always the goal.
Total WOD done under 12:45

Find 1rm Thruster

Then,

Row 1000m

Rest 4 mins

Tabata Thrusters 75/45 (8 rounds, 20s of work, 10s of rest) Count total reps.

1RM = 90# (5# PR!)
Row = 4:14
Reps = 53

STRENGTH
Deadlift 2 Reps every minute on the minute for 8 minutes at 80% 1 Rep Max
--255

3 Hang Cleans at the top of every minute, Kettlebell Swings thrrough the minute. 135/95
The workout is done once you complete 100 KBS
--115
--35
--8:13

Warrior Dash NorCal - 5k with 12 obstacles

32:16

91/1314 in 30-39 age group.

Sill
Ring Muscle Ups

Strength
3x5 Shoulder Press 50kg (3mins rest)
12-9-6 40kg (1min rest)

WOD
5-4-3-2-1 rep[s for time of:
Muscle Up
Barbell Complex 50kg (Power Clean + Front Squat + Overhead + Back Squat + Overhead)
I got fatigued too early in the muscle ups because of the shoulder presses from before, and I also did a couple of no reps. The Barbell Complex got my legs pretty fatigued pretty fast so I ended up with a not so good time. It was a great workout but I could have done it much faster I think!

Strength:

Hang Cleans - 5x155, 5x175, 5x195, 5x215, 5x220

Metcon:

1 Rnd: 100 Pushups, 100 Ring Rows, 100 Situps, 100 Squats

Time: 22:50

Choose 1 of the following:
1000 swings - 45:45
1000 double unders
750 air squats
500 pushups
500 situps - 42:45 + 20 tractor tire flips...
300 wall ball - 31:00
300 burpees 47:07
100 Curtis Ps

You have 50 minutes to complete as many reps as possible. You determine your pacing/rep plan. As always, your fitness level will determine your realistic goal

Back Squat 5-5-5-5-5 - Did 205#

Then,

“Nancy”

400m run

15 Overhead squats 95/65

5 rounds

New PR, 15:33