Back squats, rope climbs, and running

WOD:

• 15 back squats at body weight (175 lbs)
• 3 rope climbs (hands only - no legs)
• 1000m run
• rest 3 mins
• 10 back squats
• 2 rope climbs
• 800m run
• rest 3 mins
• 5 back squats
• 1 rope climb
• 400m run

Hanging Power Cleans and Push Presses

WOD: 5 sets of of 1 rep hanging power clean and push press (155 lbs)

Then 21-15-9 of:

• hanging power cleans + push presses (105 lbs)
• box jumps

Front squats again

WOD: Do some front squats (185 lbs)

Then, for 10 minutes:

• at the top of every minute do 5 KBS
• then for the rest of the minute:
• knees-to-elbows
• push ups
• matt nasties

At the end of the 10 minutes, run 800m.

Tabata running and other fun stuff

WOD:
2 minutes of rope climbs followed by 1 minute of burpees.
I got 7 rope climbs and 26 burpees.

Followed up by tabata running. Take total distance from tabata running and row that for time. I rowed 750 meters. I forgot my time.

Thrusters, pull ups, and double unders

WOD:
Start with a tabata row. Take the least number of calories from one of the rounds and multiply it by 7. Jog 400 meters and then do 40lb dumbbell thrusters and pull ups. The number of reps is the number you got from (cals * 7). You have 7 minutes to complete the reps. With remaining time, do double unders.

I had 42 thrusters and pull ups to do and completed 60 double unders.

Power Cleans

Power clean

WOD: 5 sets of 3 power cleans (135 lbs)

Follow up with 5 rounds of "Cindy":

• 5 pull ups
• 10 push ups
• 15 squats

Front squats and stuff

WOD:
Run 400m
Then 3 rounds:

• Front Squat x5 (135 lbs)
• Rope climb x1
• Dbl unders x30

Rest 3min
Row 400m

Then 3 rounds:

• Front Squat x5 (135 lbs)
• Rope climb x1
• Dbl unders x30