Monday- 130930

EMOM for 10 minutes (beginning @ 0:00):

10 Burpees

After completing 10 Burpees, with the remainder of the minute complete:

ME Double-Unders

*Score is total number of Double-Unders.

DID single unders, 6 lowest number of burpees completed in a round.

Warmup w/partner
1 min at each station
Rowing (switch after 30s)
Wall ball toss
Over/unders

175m, 19 tosses, 20 over unders

WOD
"Paul"
5RFT
50 double unders
35 K2E
20 yard OH farmer's walk (185/135)

95#, V-ups. 23:05

Warm Up

3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

Then

2 Rounds
10 Leg Swings (each leg)
10 Lateral Leg Swings
10 Jumping Jacks
10 Seal Jacks

Mobility

Front Rack MOB
Hip MOB

WOD [32:03]

3 rounds of:
30 Squat Cleans (95, 65#) [45#]
30 Burpees
30 Sit-ups

Run 2 Miles (on treadmill)

100 squats (6m)
100 HSPU (30 real, 70 knees...done at 12m)
25 lunges (14m)
100 situps (finished at 19m)

Metcon 1:

2 Rnds: 20 Ring Push ups, 20 Barbell Rows (135lbs), 20 Step ups (24" per side), 20 K2E
Time - 9:48

Metcon 2:

10 Min AMRAP: 1500 m Row, finish w as many games Push Ups as time allows - Score is the number of PUs
Results - 62

5 rounds of:

400m
15 burpees

4.6 miles

CJ Max - 255# PR

Clean Pulls: 3 sets of 2 @ 110% of Max just found - 280#

Push Jerk + Jerk Grip OHS: 4 sets of 3 + 1, just did triples. 205 made, 225 only 1 rep.

10 sets:

10 pushup to 70m Sprint

Every 2 Minutes

Lost the sprints to Adam and Thomas both.

40 min neighborhood walk