4rds for time:
Hand Release Pushups (20)
kb swings (15 at 60 lbs)

For time (with partner):
300 Wall Balls - 15lbs
4000m Run
5000m Row

Was paired up with Elizabeth. We worked well together. You could split this up anyway you wanted. I ran 1600m, 3000m row, and we split the wall balls evenly (i may have done a few extra but it was close). This was a tough one but I was happy with our time b/c we never stopped.

41:56

WOD: 100 yd sprints for time

Goal is to maintain high intensity level with little rest between reps

Run 100 yds...Walk 100 yds
Rounds:8

Times (in seconds) / rep: 13.44, 13.45, 13.43, 13.50, 13,30, 13,28, 13.19, 12.94

750 Meter Row
21 Dumbell Thrusters @20 lbs.
21 Box jumps @20"

500 Meter Row
15 DB Thrusters
15 Box jumps

250 Meter Row
9 DB Thrusters
9 Box jumps

1 RM clean (140)- new PR !

20 min amramp of:
-10 deadlift (140)
-20 box jumps (RX height)
-200m farmers carry (25lb dumbbells)

• plus 30 burpies for being late !

4Rounds for Max reps
1min squat clean@40kg
1min burpee box jump
1min sdhp @40kg
1min handstand push up (scaled to pike)
1min Ground to overhead @40kg
Rest 1 min then repeat

Row 300m
20 push press 135/95 lbs
Row 300m
15 p.p.
Row 300m
10 p.p.
Row 300m
5 p.p.

This is the start of the end! Last week in the cycle.
Warm up - box squats 9 @135; reg squats 9 @ 165

Squats:
4x9 @185 -the hardest part is pacing/timing my breathing. its easy to get unstable toward the end

THEN:
10 rnds or 12 Min AMRAP (whichever comes first)
7 OHS @ 80lbs
14 DUs
Finished 10 rnds at 9:54 rx

For Jenny’s belated birthday

For Time

27k Run

OR,

2 Rounds

27 reps of:

Double unders

wallball

kettlebell swing 1.5/1 pood

burpees

kettlebell push press 27 each hand first rd then 13/14 ea hand 2nd rd

walking lunge

100m sprint

jumping pull up

knees to elbows

100m sprint

ABMAT

Singles on the first time through, then DU on the second. Only other mod was laying down K2E on round 2. Otherwise, would have had the RX.

Awesome workout, got a nice endorphin rush at the end.

WOD -- 10 Rounds for Time (Aaron/Josh) Aaron --14:46/Josh -- 18:02

10 Pull ups/Ring Rows
15 Sit ups
20 Superman's

"The Kid's Back" (Ryan) -- Ryan 21:04
10 Rounds for Time

100 Single Unders
25 Sit ups
25 Air Squats (Rounds 1-5)
15 Air Squats (Rounds 6-10)