Metcon:

"Adrian" - 7 Rnds: 3 Forward Rolls, 5 Wall Walks, 7 T2B, 9 Box Jumps (30") --- This workout sucked!!

Time: 24:00

7 rds for time of :

3 forward rolls
3 wall climbs
5 t2b
7 30 " box jumps

5k run with 21-15-9 of:

Air squats
Paralette pushups
KB swings 35#
Double unders

Done on a 1.1m track. Approx every 400m, I placed a piece of equipment, and performed the lift each lap.

14 MIN AMRAP

7 DL #225
10 Goblet Squats #53
7 TTB
10 Push Press #65

5 Rnds + 7 Reps

“Cindy”

20 min AMRAP

5 pull ups

10 push ups

15 squats

15 rounds 10 reps

Performed poorly, still not feeling right from whatever this bug was. Nothing to it but shut up and keep going.

8 rounds for max reps

20 sec- Hang power clean 115/75 (MOD: 55#)
10 sec- rest
20 sec- Push press 115/75 (MOD: 55#)

10 sec- rest

106

(Then 1 Min AbMat, I Min Plank, 2 rounds) = 54

Weight felt good.

boxjump (up down), box jump (over), left side box jump, right side box jump, something cant remeber then bear crawl. Do this in circuit with walk walk, sled/tire pull, fireman carry

Skill
Max Pullups - 40 PR

Strength
3x5 Deadlifts 110kg (3 mins rest)
12-9-6 80kg (1min rest)

WOD
5 rounds for time of:
7 Burpee Box Jumps (36")
12 Overhead Squats (30kg)
Nice WOD! Really taxing on the legs though.

Elizabeth:

21-15-9

Squat Cleans (135/95)

Ring dips (first set with narrow green, last two with skinny black)

16 kg Kb swings with a fifty yard sprint after each set. 10,9,8,7,6,5,4,3,2,1