30 min AMRAP

Team relay stations:
medicine ball squats
pushups
sandbag cleans
swim/run in water

Warmup:
2 rds
10 wallballs (14)
10 GHD situps
5 HSPU (pike position on bench)

Strength:
Back squat
5x45% 65
5x45% 65
5x60% 85
5x75% 105
5x85% 120
5x90% 125
5x90% 135
new max should be around 150

WOD:
For time:
50 PU
10 SU
40 PU
20 SU
30 PU
30 SU
20 PU
40 SU
10 PU
50 SU
800m cash out
16:17 - finished first in class!

Warmup:
500m row
100 easy
100 sprint
100 easy
100 sprint
100 easy

20 min skill work
9 strict pullups!!
4 strict pullups
5 ring dips
worked on HSPU

WOD:
Isabel
30 snatches for time
3:40 w/ 45#
went light on weight to work on form

2 sets of 4 strict pullups after workout

Warmup:
4 rounds
20m high knees
10 squats
20m butt kickers
20m broad jump

Did 8 strict pullups!!!

WOD:
1 mile run w/medicine ball (14)
60 burpee pullups (did jumping pullups from ground)
800m run w/med ball
30 burpee pullups
400m run w/med ball
15 burpee pullups

42:30

4 strict pullups after workout

Warmup:
3 rounds
40m broad jump
10 pushups
10 T2B

Team WOD:
30 min AMRAP

400m run

10 wallballs (14)
5 over the box burpees (20)
3 rope climbs

Warmup:
3 rounds
5 over the bag burpees
8 strict pullups

Strength
Bench press
5x45% = 55
5x45% = 55
5x75% = 80
5x85% = 90
5x90% = 100
5x90% = 100

WOD
WOD - for time
10 TGU (8kg kettlebell)
5 GHD Sit ups
8 TGU
10 GHD Sit ups
6 TGU
15 GHD Sit ups
4 TGU
20 GHD Sit ups
2 TGU
25 GHD Sit ups
15:13

WU:
100m shuttle run
(10m intervals)
2 sets
10 x OHS (30)
10 x bent over row (30)

Strength:
Back squat - using 125 as max (last 5 rep max)
5x45% (60)
5x45% (60)
5x75% (95)
5x85% (105)
3x90% (supposed to be 115--moved up to 135)
3x90% (135) PR

WOD:
10 min AMRAP

100m row
10 box jumps
10 pullups (black band kipping)
200m row
20 box jumps
20 pullups (same)
300m row
30 box jumps
30 pullups (did 7/same)

WU:
400m run
2 rds
40m walking lunge
10 DB press (15#)

Strength:
Deadlift
5x45% (100)
5x75% (155)
5x85% (175)
3-5x90% (did 5 at 195 95%)
3-5x90% (did 1 at 210)
Did 1 at 220
New 1 RM max at end of workout!

WOD:
3 RFT
30 DB snatches (30)
50m farmer's carry (35)
2 rope climbs

17:50

WU:
800m run
3 rounds
10 pushup
10 situps
10 squats

WOD:
50 pullups (kipping w/black band)
40 DU (a few DU, mostly SU up to 160)
30 pushups
20 box jumps (24)
15 TTB (substituted for 10 wall walks)
20 box jumps
30 pushups
40 DU (same)
50 pullups (30 w/purple band, 20 w/black and purple)

25:48

WU:
2 rounds
10 pushups
10 situps
10 squats

Partner WOD with Kim:
150 sledgehammers (8lb)
400m run with 30lb ball
150 tire flips
400m run with 30lb ball
150 tire jumps
400m run with 30lb ball
150 sledgehammers
400m run with 30lb ball

Didn't get time

max set pullups - 5
3 strict pullups, 2 kipping
5 strict with red band

Level 1 work:
400m run 1:31
500m row 1:47
50 squats

10 pullups w/black band