FOR TIME

• Row 500m
• 50 T2B
• Row 500m
• 10 Ropeclimbs
• Row 500m
• 50 T2B
• Row 500m

3rds
200m run
1min rest
1min ring dips (20, 20, 20)
1min rest
1min abmat situps (37, 37, 37)
1min rest
1min power cleans @ 155# (11, 11, 12)

Back Squats:
-3 @ 80% of 1RM (195)
-3 @ 85% of 1RM (205)
-3+ @ 90% of 1RM (220)

Metcon, for time:
-21 front squats (115)
-18 HSPU
-200m run/row
-15 front squats
-12 HSPU
-200m run/row
-9 front squats
-6 HSPU
-200m run/row

PreWOD:
Bench Press 1RM at 295lbs
5 @ 75% -
5 @ 80% -
5+ @ 85% - did 7

WOD - 15 min cap (can finish after cap time)
100 Double Unders
30-20-10:
Box Jumps (24/20) -
Sit-ups
Ring Dips
Pull-ups
100 Double Unders

Took up another challenge of 10k Swings in 10 days. Probably not going to hit that total since I just dont want to sacrifice family time in the evenings for another workout. So I will shoot for 10 days of 500 swings each and get them in during my day at work or within the WOD.

500 Russian KB Swings broken up into sets of 20 reps. last 100 reps were 25 EMOTM for 4 mins.

3rds

200m row

1min rest

1min HRPU 18, 18, 18

1min rest

1min Burpees 14, 14, 14

1min rest

1min Front squat 45lbs 16, 15, 18

Row 200 meters
1 min rest + left over form row
HRPU 21, 19, 18
1 min rest
Burpees 12, 12, 10
1 min rest
Front Squats 10, 13, 13 (first round, 95, second and third, 65)
1 min rest
KBS 15 (Only For One Round)
3 rds.

3 rds.
Row 200 meters
1 min rest
HRPU (38, 32, 26)
1 min rest
Burpees (15, 15, 13)
1 min rest
Front Squats (10, 10, stop)
1 min rest
KBS 2 pood (20, 18, stop)

10 Thrusters 95#

10 Ring push ups

10 Rounds

Did the ring push ups for the first two rounds. Switched to Med Ball push ups after that. Still smoked after the Murph from Saturday.

150 Box Jumps for time!
24"