Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 75lbs
Box Jump, 20" box
Push-press, 75lbs
Row (Calories)
1 Minute Rest

3 Rounds

3-3-3-3-3 bench press - managed 155 lbs

then…

10 deadlifts (135/95)
10 floor wipers (135/95)

AMRAP 10

Buy-In
Mobility Work

Deadlift
130lbs (increase 5lbs) x5
120lbs (increase 5lbs) x5

Shoulder Press
55lbs (increase 5lbs) x5
50lbs (increase 5lbs) x5

Cash Out:
Back Squats 5-5-5-3-3-3
95-115-135-145-155-155lbs

I had bronchitis this week, so I wasn't following the 3on/1off program as I should have...probably not smart to be working out, but...I was getting antsy.

BW: 127.5lbs

Deadlift:
3x3 @135lbs

Shoulder Press:
3x3 @55lbs

I started to do a WOD and realized that my lungs were still recovering. I feel good, otherwise.

90-Minutes of Yoga

BW: 127.5lbs

10 min AMRAP

60 Bar-Facing Burpees
30 OHS (120#)
10 Muscle Ups

---

60 burpees + 19 OHS

AMRAP
60 bar f'ing burpees
20 overhead squats
10 muscle ups

0 rounds + 60burpees + 15 overhead squats

Two man teams:

100 Wall Balls (4 lbs - yeah, yeah. YOU try it with screws in your shoulder)
400M run
100 Push ups
400M run
100 Box Jumps
400M run
100 Ring Rows
400M run

This was a great work out! Kicked my ass!

Warm up

Mow 1/2 Acre Yard

Mobility

Day 13 of Burpees

WOD

5 RFT

10 Air Squats
10 Push-ups
10 Sit-ups

Shared reps with 400meter runs together:

100 wall ball shots
400 meter run
100 clapping or hand-release pushups
400 meter run
100 box jumps
400 meter run
100 ring rows
400 meter run

60 Bar Facing Burpees
30 Overhead Squats @ 120lbs
10 Muscle-Ups

AMRAP 10 minutes