WTF

WOD:

• 30 pull ups
• 30 dips
• 50 weighted step-ups (35 lbs, on 24" box)
• 30 knees-to-elbows
• 50 kettlebell swings

But wait! There's more! Row 2,000 meters for time when you complete the workout above. My row time was 7:48.

Dead lifts

WOD: dead lift 3-3-2-2-2 (275 lbs)

WOD 2: 3 rounds of all kinds of crazy stuff with dumbbells. Lots of push ups too.

Overhead Squats

WOD (5 rounds):

• 3 dead hang pull ups
• 5 burpees
• 7 box jumps
• 200m run

WOD 2:

• 5 overhead squats (135 lbs)
• 4 overhead squats (155 lbs)
• 3 overhead squats (165 lbs)
• 2 overhead squats (175 lbs)
• 1 overhead squat

Ran out of time to do a 1-rep overhead squat.

Saturday

WOD:

• 10 KBS
• 5 back squats (185 lbs)
• 10 pull ups
• 200m run
• 15 KBS
• 5 back squats
• 15 pull ups
• 200m run
• 20 KBS
• 5 back squats
• 20 pull ups
• 200m run
• 15 KBS
• 5 back squats
• 15 pull ups
• 200m run
• 10 KBS
• 5 back squats
• 10 pull ups
• 200m run

My time was just over 22 minutes.

Running

WOD (5 rounds):

• run 100m
• 5 burpees
• run 100m
• 5 burpees
• run 100m
• 5 burpees
• run 100m
• rest 1 minute

My time was just over 19 hellish minutes.

Prowler

WOD (2 rounds):
Team Workout-Class Split in Half

One team on push/pull on the prowler:
Each member on the team must complete
2- round trip prowler push (50 lbs)
2- 1 parking lot prowler pull (1-up & 1-down hill). (47 lbs)

Opposite team in gym
Each member completes as many rounds of: (til work on the prowler complete):

• 5- man-eaters (35 lbs)
• 10- knees to elbows

Then the teams switch.

Back in the gym

After a very busy two weeks I finally made it back to the gym.

WOD:

• 15 cleans
• 15 double burpees
• 400m run
• 12 cleans
• 12 double burpees
• 400m run
• 9 cleans
• 9 double burpees

Didn't note my time. I was just glad to survive.