"Acid Trip"...

3 Rounds for Time:

• 250M Row

• 10 Burpees

• 5 Front Squats (155)

7:09 (Rx was 185)

Cash Out: Partner 400M Barbell Carry (135) - 4:27 Rx

Deadlift 4-4-4-4 and "Strong Sauce"...

Deadlift

315x4

314x4

375x4

415x4

then:

"Strong Sauce"

AMRAP 15:

• 400M Run
• 5 Deadlifts (315)

4 rounds plus 300M with 225#. (Dropped DL weight from 315 to 225 mid first round. Back was smoked from 16 previous reps. Lost time removing the plates).

“Dieci”...

 For time:

200m run

10 deadlifts (135)

10 power cleans (135)

10 Front squats (135)

10 push presses (135)

10 Bar facing burpees

10 pullups

10 box jumps (24)

10 HSPU

10 toe to bar

10 Wall Balls (20)

200m run
 
11:09 Rx.
 
Too much the Push Presses!

Front Squat 5-5-5

135 x 5

155 x 5

185 x 5

Never done a 5 rep max before. This is the benchmark.

"Wally World"...

Row 800m

21-15-9 of:

Wall balls (20)

Pull-ups

Run 800m

15:23 Rx

 

800M Run & "Maximum Intensity"...

‎800M Run - 3:02 (20 second SLOWER than PR).

then:

"Maximum Intensity"

Three rounds of:

Air Squats (Reps)

Abmat Sit Ups (Reps)

Ball Slams, 20# Ball (Reps)

Push Ups (Reps)

Double Unders (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

35-30-25-30-5

35-30-25-30-5

40-30-27-27-7

379 total - Ducking Foulbe Unders!

"Box Squats"...

Deload Week

135x5

165x5

195x5

135x5

165x5

195x5

Cash Out: 

AMRAP 5:  GHD Sit Ups - 86

(27 first min. Went out too fast!)

Deadlift 3x3 Across & "Lawnmower Man"...

Deadlift - 385# - 3x3 Across

then:

"Lawnmower Man"

AMRAP 8:

8 Renegade Rows (70)

8 Games Style Box Jumps (24)

8 rounds plus 3 reps

Cash Out:  "Seal Walks" - 10M each

Start with your stomach on the floor and lift your chest up high using your arms. With you legs held 'limp,' drag yourself across the floor only using your straightened arms. Hands face backwards fingers towards torso

"Tramp Stamp"...

Dropped in at CFNE for a 5:30am WOD

25-20-10 Wall Balls (30)

50-35-20 Pull Ups

16:58 Ouch!

Rx for WBs was 50-35-20 with 20# - I scaled up to embrace the suck.

Mission accomplished!

Back Squat 3x3 & "Death by 10 Meter Row"...

Back Squat

3×3 (80-85 % of max) - 275 x 3

then:

"Death by 10 Meter Row"

With a running clock, row 10 meters the first minute, 20 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post the total distance traveled.

Total distances are:

round - meters this round (total meters):

1-10(10)
2-20(30)
3-30(60)
4-40(100)
5-50(150)
6-60(210)
7-70(280)
8-80(360)
9-90(450)
10-100(550)

11-110(660)

12-120(780)

13-130(910)

14-140(1050)

15-150(1200)

16-160(1360)

17-170(1530)

18-180(1710)

19-190(1890)

20-200(2090)

21-210(2300)

22-220(2520)

23-230(2750)

 

23 rounds - 2750 meters rowed  (1 round PR)

“Beef Jerky Time”...

As Far as Possible In 25 min of:

1 Clean and Jerk (135)/1 Round of Cindy (5 Pull-ups/10 Push-ups/15 Squats)

2 Clean and Jerks/1 Round of Cindy

3 Clean and Jerks/1 Round of Cindy

etc….Continue until you have done 10 Clean and jerks and then finish with 1 Round of Cindy.

IF YOU COMPLETE THE 10 CLEAN AND JERKS AND 1 ROUND OF CINDY….YOU ARE DONE AND YOUR SCORE IS YOUR TIME!! IF YOU DON’T FINISH IN UNDER 25 MINS, YOUR SCORE IS HOW FAR YOU GOT DOWN THE LADDER!!

8 rounds + 5 C & J - Rx
Cash out: Mobility: 10 min

"Team Tire Flips"...

Two teams compete race to finish the following first:

400 meter Tire Flips 6 flips per athlete

After completing the tire flips run 400 meters back to the tire and get in line to flip again. The challenge is done when your teams tire has traveled the 400m meters out and back.

36 Tire Flips & 1.75 miles of running

Cash out: 15 Burpees

Box Squats 5-3-1...

Box Squats

135x5

165x5

195x5

245x5

280x3

310x1

First time in a month. Need to get back to more time under the bar!

Press 3x5 & "Jackie"...

Press

95x5

140x5 (5# PR)

145x3

"Jackie"

1000M Row

50 Thrusters (45)

30 Pull Ups

9:58 Rx

Deadlift 5-5-5 & "3K Row"

Strength: Deadlift 5, 5, 5

315# x 5

365# x 5

405# x 5 (10# PR)

3K Row - 13:43.3 (Slow and painful after Deadlifts)

"Heavy Duty"...

For time:

15-12-9 of:

•Thruster (135)

•Pullups

Rest 3 mins

15-12-9 of:

•Power cleans (155)

•Ring dips

Rest 3 mins

15-12-9 of:

•Deadlift (265)

•HSPU

45:16 Rx (on all three WODs!)   -   That was BRUTAL!