Son of a...

WOD:

• 30 wall ball (20 lbs)
• 30 pull ups
• 30 push ups
• 30 knees to elbows
• 400m run
• 15 ghd sit ups
• 50 double unders
• 15 ghd sit ups
• 400m row
• 20 knees to elbows
• 20 push ups
• 20 pull ups
• 20 wall ball

My time was 31:09.
Here's the deal. Attempt to complete all the reps for each movement unbroken. If you have to stop, you must do 5 burpees before continuing. I had to to do 6 sets of burpees.

Front Squats

WOD:

• 3 sets of 5 front squats (155 lbs)
• 3 front squats (185 lbs)
• 2 front squats (215 lbs)

Note: Probably could have done 225 lbs for two reps.

Dead lifts, High box jumps, and ring dips

WOD:

3 rounds of:

• 7 dead lifts (205 lbs)
• 5 high box jumps (higher than the normal box)
• 3 ring dips

400m run

3 rounds of:

• 7 high box jumps
• 5 dead lifts
• 5 ring dips

400m run

3 rounds of:

• 7 ring dips
• 5 high box jumps
• 3 dead lifts

My time was 15:21.

Extra Credit

WOD:

• 3 set of 5 back squats (250 lbs)
• 3 sets of 8 dead hang pull ups

Last Friday I used 245 lbs for the back squats. I'm shooting for 255 lbs next week.

Some gains

Finally making some gains on the bench press front. Nothing spectacular, but it's progress.

WOD:

• 3 set of 5 bench press (155 lbs)
• 1 set of 3 bench press (185 lbs)
• 1 rep bench press (215 lbs)

Last time we did a similar workout my 1 rep was 205 lbs.

WOD 2 (Lil' Dwayne):

• 800m run
• 50 double unders
• 25 handstand push ups
• 50 double unders
• 800m run

My time was 13:17.

Helen

WOD ("Helen" / 3 rounds):

• 400m run
• 21 kbs
• 12 pull ups

My time wasn't very good. 11:39. I fell apart during the last set of pull ups.

Update: I just went back and checked my previous Helen time (12:36). At least I'm making progress.

Cleans

WOD 1: Work on cleans.
I worked up to 175lbs then ran out of time before the next wod.

WOD 2:

• 12 thrusters (95 lbs)
• 12 push ups
• 9 thrusters
• 9 push ups
• 6 thrusters
• 6 push ups

My time was 2:54.