Mobility

Practiced butterfly kip ~ 10 mins

50 Man Makers for time
Burpee Pull Up T2B

Partner WOD

800m Run w/ 20# med ball (switch with partner when needed)
100 Candlesticks (partner: hold 14# wall ball in front)
100 Jumping Lunges (partner: v-sit up)
100 Burpees (partner: squat hold)
800m Run w/ 20# Med Ball

“Charlotte Checkers Shootout”

1min row(for calories)
1min push press 75/55

Rest 30sec

1min slamballs 30/20
1min KBS 1p

Rest 30sec

3 rounds

Score is total reps(and calories)

Did not do as well as I hoped, the push presses got very heavy, very fast coming off the rower.

Front Squat 5-5-5-5-5 (New PR 120#)

Then,

“The Gauge”

For time

500m row
40 squats
30 sit ups
20 push ups
10 pull ups (MOD: Purple band)

TIME: 5:18
Did the purple band instead of jumping pullups this time. 50 some second PR!

7 Rounds

12 Thrusters 75/55
9 Toes 2 bar
Run 200m carrying med ball 20/14

Very proud of myself for Rx'ing this one. Had the 2nd best female score for the day (14 sec behind the leader)!

"Ralph”

8 Deadlifts 250/185 (MOD: 120#)
16 Burpees
3 Rope ascents 15ft (MOD: 9 pullups w/ purple band)
Run 600m

4 Rounds

Did my first successful rope climb before the workout. YAY! Finally got my head around using feet/rope as a break. Did 3 total, need to work on a more graceful descent lol. Mild rope burn :(

Remember to focus on feeling the dead lifts in the hamstrings. Hip is still giving out...

Skill
EMOM for 3 minutes: 5 Strict Shoulder-Width HSPU x2
Some Pullovers

WOD
For time:
30 Bar Muscle-ups
50 Single Leg Squats, Alternating
30 C&J (50kg)
400m Run
We split the reps evenly and it was an awesome workout! No strength work today as I've got an 160kg Deadlift coming up tomorrow.

skill
every minute on the minute for 3 minutes:
5 strict handstand pushups (shoulder width)

WORKOUT
For time:
20 shoulder to overhead 60kg
40 burpees

Short, heavy and tough!

For Time:

Run 400 meters (0.25 miles)
-50 Pull Ups
-50 Push Ups
Run 400 meters (0.25 miles)
-50 Sit Ups
-50 Squats
Run 400 meters (0.25 miles)

Wear 20# vest for all exercises except runs.

Wore SCBA (roughly 20#) for all events but sit ups, used 20# medicine ball for sit ups. Next time will try with mask on air.

10 rounds
KB swings 10-9-8-7-6-5-4-3-2-1x
Burpees 1-2-3-4-5-6-7-8-9-10x
Use heaviest KB possible