Squats

WOD:

• 5 back squats (260 lbs)
• 5 back squats (260 lbs)
• 5 back squats (265 lbs)

Then:

• 400m run
• 5 dead hang pull ups
• 10 dips
• 10 presses (65 lbs)
• 20 kbs
• 10 presses
• 10 dips
• 5 dead hang pull ups
• 400m run

Power Cleans

WOD: row 1k meters and then do 2 power cleans on the minute for 10 minutes.

Fun WOD

WOD:

• 5 bench presses (165 lbs)
• 7 weighted pull ups (25 lbs)
• 9 calories on the rower
• rest 1 minute

Do it again 5 more times, but switch up the pull ups like so:

7 dead hang pull ups, 7 kipping pull ups, 7 chest-to-bar pull ups, 7 chest-to-bar pull ups.

The first round I finished in 1 minute. The following 4 rounds I finished at :48 seconds or less.

Afternoon WOD

WOD:

• run 1 mile
• 30 pull ups
• 5 knees-to-elbows
• run 1 mile

CrossFit Games Open Workout #4

Games qualifier 11.4

WOD (AMRAP in 10 mins):

• 60 bar facing burpees
• 30 overhead squats (120 lbs)
• 10 muscle ups

I didn't do so hot on this wod. I got through all of the burpees and 21 overhead squats before time ran out.

Mix of stuff

WOD 1:

• 800m jog
• rest 3 mins
• 800m run @ 70%

WOD 2: work up to 1 set of 5 back squats (260 lbs)

WOD 3 (3 rounds):

• 200m farmer carry (45 lb dumbbells)
• 30 sledge hammer swings (15 each hand)
• 15 dips

My. Abs. Hurt.

WOD:

• 1 no footed rope climb
• 1 “L” rope climb -10 perfect push ups - 400M run
• 1 Straddle “L” rope climb - 1 minute handstand hold - 800M run
• 1 straight body rope climb - 10 perfect push ups - 200M skip
• 1 tuck rope climb - 30 steps of handstand walking - 800M run

The workout was fun, but my abs are feeling it today.