Masters Competition Training WOD:
30 Wall Balls (20 LBs)
30 Box Jumps (24”)
30 Power Snatches (115 LBs)

11 minute max.

Ankle still healing so I went slow on the box jumps ... cost me about 1 minute. Still lots of work to do.

8 minute AMRAP
3 Thrusters (95#)
7 Clapping Push Ups

total: 6 rounds

8 Rounds - 6 Reps

Back Squat (135#)
Strict Pull Up

Rowing Intervals
8 rounds (125meters) - rest 1 min

round 1: 0.28
round 2: 0.26
round 3: 0.27
round 4: 0.27
round 5: 0.27
round 6: 0.27
round 7: 0.27
round 8: 0.26

9/11 Run with the Heros 5K

Time: 24:32

20 min AMRAP

1 HSPU

1 Round of Cindy

100m SPRINT

“add a HSPU each round, and the 1 round of Cindy and 100m Sprint stay the same”

This WOD was not fun. It was 3 of the things im worst at. HSPU Running and Cindy I only did 7 1/2 rounds today.

6 Rounds - 5 Reps For Time
Front Squat (135#)
Pull Up

10:52

100 Pullups
100 Pushups
100 Situps
100 Squats

Post WoD: 10 ring L-Sit to handstand

30 minute Time Limit Chipper

800M Run
5 Rope Ascents
50 Burpees
50 Chest to bar pullups
50 K2E
100M Farmer Walk #80KB
50 Box Jump 30"
20 Pistols

Count total reps on the run/farmers walk each meter is one rep

10 Minute AMRAP

11 KB Swings
11 Slam Balls
8 HSPU
100M Run