WOD#2 was the workout chosen today. I didn't feel up to #1 within the 50 minute time limit...

200m run with 30# slamball
800m run
25 pull-ups
50 hand release push ups
100 squats
1 mile run
400m run with 30# slamball

THEN:
Tabata ABMATS
2min max ABMAT (got to 62)
30 sec rest
2min max ABMAT (got to 37)
15 sec rest
2 min max ABMAT (got to 33)
TOTAL: 132

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To make this harder for myself, I actually did a 30# slamball as opposed to the 20#, I also did hand release push ups instead of regular.

Not giving myself an "RX" on this as this WOD was the 'modification' WOD.

Squat Snatch 6x1
Snatch pull 5x3
Dumbell push press 5x5

For Time:
Front Squat(95) 10,9,8,7,...1
Ring Dip. 1,2,3,4,...10

Jacked this all up. I started out with 10 squats then 10 dips instead of just one. My counting went fuzzy from there. Oh well.

10.9.8.7.6.5.4.3.2.1

Power Snatch 115/85, back was hurting so I switched to hang Snatch @ 75lbs

Box Jump 24/20

Wallball 20/14 10ft Target

Three rounds for time of:

30 Wallballs, (20/14)
30 Squat snatches, (75/45) (movement initiates with barbell below the knees)

AMRAP 10
10 C2B
10 Squats
10 cal Xebex assault bike

Five rounds of:
Run 800 meters
5 Rope Climbs, (15 ft)
50 Push-ups

For time.

We paired up for this one. Justin and I ran the 800s together, split the rope climbs (J:3, E:2), and split the push-ups (25/25). Not fun in 105 degree heat.

Warm up (10 min)-- wrist stretch/wrist rotations/arm circles/up-back overs/hip rotations/jumping jacks/mountain climbers(25)/push ups(20)/lunge(20 total)/air squats(50)/burpees(10)/sit ups(25)--for everthing else we did 10 of each...took us right at 10 min.

Then 2 Min rest--Ladies 2 Min Max PVC OHS
Men Push Press for Strength 5-4-3-2-1
Ryan/Aaron-95/115/145/165/185
Josh--Unknown for 5-4-3, 2-95, 1-95 (PR)

Then 2 Min rest--Ladies WOD 1
7 Min AMRAP of
200 m Run
10 PVC OHS

                    --Men WOD 1
                       &quot;Half <a href='/journal/movements/2022'>Cindy</a>&quot; 5 pull ups/10 <a href='/journal/movements/1175'>push ups</a>/15 squats (10 Min WOD)

Then 2 Min rest--Ladies WOD 2
6 Min AMRAP of
5 Burpees
10 Sit ups

                    --Men WOD 2
                        6 Min AMRAP of
                        5 <a href='/journal/movements/18'>Push Press</a> (75#/115#)
                        5 <a href='/journal/movements/1689'>Burpees</a>

2 rounds of
10 Box Step Over 2x22,5kg/15kg
8 Thruster 2x22,5kg/15kg
6 sHSPU
4 Power Snatch @60/40kg
Then 3' rest after the end of the 2sd round.

Repeat it 3 times

Deadlfts,
2 sets, 5 reps @ 255#
1 set max rep- 7 reps max

Then,

"Annie"
50-40-30-20-10
Double Unders
Sit-Ups

rx'd- 9:25

Sub lateral bar hops or single under then double under then single, etc...for double unders.