lunchtime WOD!

7 minute ladder (1,1,2,2,3,3,4,4,...):
135# thrusters
pull ups (kipping tight core)

got thru round of six plus 2 thrusters.  first five rds unbroken,  6 thrusters done 3/3.


pt 2
meters rowed in 4 minutes
push ups in 4 minutes
meters rowed in 4 minutes

1012m
57 push ups
905m

lunch WOD

Lumberjack 20

20 275# deadlift - 1:34

run 300m - 3:14
20kb 53# swings - 4:12
run 300m - 6:07
20 overhead squats (6 @ 115, 7 @ 95, 7 @ 75) - 13:15
run 300m -15:25
20 burpees - 17:02
run 300m - 19:15
20 chest to bar pull ups - 20:53
run 300m - 23:08
20 24" box jumps 24:43
run 300m - 26:52
20 45# db squat cleans -30:28
run 300m - 32:33

deadlift and WOD

Deadlift 3-3-3-3-3= 325 each set


Then:
row 3 mintues (calories)

rest 1 minute
AMRAP 6 minutes:
5 pull ups
7 24" box jumps
9 53# kb swings
rest 1 minute
row 3 minutes (calories)

row 54
5 rounds (5x21=105)
row 52
score 211

front squat, bench, then WOD

Monday WOD
5x3 front squat
5x3 bench press

10m shuttle
1..8 db front squat/ push press
Post db weight and time

FS: 185,205,215,225,245x1,225
bench:185,205x2,185,205x2,200x2 (set with x2 I needed help on 3rd rep)

shuttle run/db WOD: 30# db time 3:50

farmer carry...95,120,120,120,95

waiters walk...60.60.60.90.95
tabata
sit ups 10.10.10.9.9.9.9.9
squats 17.17.17.14.15.16.15.15
push ups 8.8.9.9.8.7.6.6
pull ups (strict) 5.5.5.4.4.3.2.4
total 294

Daniel

50 pull ups
run 400m
21 95# thrusters
run 800m
21 95# thrusters
run 400m
50 pull ups

Rx: 19:55