Row 250m.
20 Push-up
20 OH Lunges 45 lb
Row 500m
40 Push-up
40 OH Lunges 45lb
Row 250m
20 Push-up
20 OH Lunges 45 lb

Reme, 45seg. 1:30seg y 45seg.

5 rounds for time - 15 minute cap:
5 power clean, 115lb
5 shoulder to overhead, 115lb
3 muscle-up

hang pc
2x pu/dip no help = 1 mu

Pre-Wod
Front Squat: 10-8-6-4-2 (135, 185, 225, 245, 265)
Hang Clean: 7 X 3 - didn't do this.

WOD: For Time (7 Minute Cap)
21-15-9
-Burpee
-Pull Up

4:54

5x5 Bench Press @ 225#

Strength

Split Squat @ 30X1; 5 sets of 5 per leg; rest 1 min btwn sets

WOD

5 rounds for time:

L-pullup x 10
Burpee to 1′ target x 10

7 Rounds for time:

5 HSPU Negatives
7 Box Jumps
10 Flutter Kicks

Barbell complex @ 155# for 9min

Tabata rds of:
Burpee
Ring Dips
Double Unders
Push Press (65#)

FGB Style

1min Box Jumps <--step ups 18|19|20
1min HRPU 19|20|20
1min Row for calories 10|10|9
1min slamballs 17|17|18
1min pullups 12|13|13

76|79|79=234

It’s September in Colorado and that means that bluebird days.

Park WOD:
As a team (of two) -
50 Slam Ball Twists with a 20 lb. ball
Run 200 meters
50 Wall Jumps (~24”)

As an individual -
Alternate 10 Bear Crawls, 10 Frog Jumps across park (~150 meters)
50 Ball Slams with a 30 lb. ball
50 Leg Levers with Hip Raise
50 Russian Kettle Bell Swings with 2 pood (~71 lb.)

Warm Up:
2x
15 Burpees
10 Squats
20 Double Unders

Mobility:
Pain ball on feet
Hip flexor

Max Effort:
3x
5 High Bar Back Squats @ 70% of 1RM [205 lb.]

MetCon:
20-15-10
Wall Balls [20 lb.]
Weighted Sit Ups [25 lb.]
Russian Kettle Bells [2 pood]

Couch stretch warmup

Skill: pistols and HSPU
5x3

5 rounds :
Gate sprint
3 pistols each leg (use box if necessary)
5 HSPU
7 toes to bar

*After 5th round, cash out with 50 double unders or 120 singles