For time

Run 100m backwards, then sprint 100m forwards x4
100 Double Unders
50 Glute Ham Sit Ups
30 KB swings (RX for men was 2 pood, I just couldn't do it, had to go with the 1.5 pood)
20 Box Jumps - 20"

Advanced runners - 2 total rounds
Beginners - 1 round

Sadly, I could only muster 1 round. My Shins & Calves were just KILLING me. I'm taking wednesday 15Jun11 off to keep stretching, rolling, and icing. Hopefully that helps...

Run around the neighborhood, then
10 min AMRAP of: 30 DU's and 15 PU's

Run (between 2.5-3 miles) = 23:30
6 rounds, 30 DU's, 7 PU's.

10 x body weight dips
10 x standing dumbell hammer curl to shoulder press - 1 round x 18kg
- 4 rounds x 16kg
10 x back extension

5 rounds for time.

Circuit involving the following:
- Burpees
- Push Ups
- 10kg Plate Sit Ups
Start at 10 reps each, then 9 reaps each, then 8 etc all the way down to 1.

100 DU - 300 singles
200m run
75 DU - 225 singles
400m run
50 DU -150 singles
600 m run
25 DU ****
800m run

I finally got the courage to go for the double unders in the end. I linked 9 together for the first time!!

For Time

30 - 20 - 10 Overhead Squat Kettlebell (24/16)
10 - 20 - 30 Pull Ups

Time Cap 15'

JERK BEHINDE THE NECK

A.M.R.A.P. 15'

► 06 DeadLift
► 12 Box Jump

Shoulder press 8, 5, 3 then 5x1
Max: 145

Clean & jerk - 5x1
Max: 185

Row 8km, 80% for the first half, 90% for the second.

40:21 (21:15/19:06). Damper at 5.

BW 161