082117

Deadlift @ 80% of 1RM x 5 x 4 x 3 x 2 x 1 = 300#

Max rep double unders in 2:00 = 118

Max pull-ups = 23

081917

Cleans w/ a 2 sec pause above the knee

  • 135#
  • 155#
  • 175#
  • 185#
  • 195#
  • 205# (no pause)
  • 215# (no pause)

MetCon

2 Rounds x 1:00 at each exercise w/ a 1:00 rest between rounds

Assault Bike / Step-ups / Ball Slams / KB Swings / Push Press – 184 reps

081817

Partner WOD – 2 Person Teams w/ only 1 working at a time:

5 Rounds (each) of:

  • 5 Deadlift (185/135)
  • 10 Burpees over the Bar
  • 15 Wallball (20/16)

Partnered with Linda and finished in 16:45

081717

Back Squat

  • 5 @ 50% = 155#
  • 5 @ 55% = 170#
  • 5 @ 60% = 185#
  • 10 @ 50% = 155#

081617

  • 200M Run
  • 10 KB Swings
  • 10 Goblet Squats
  • 10 Pullups
  • 400M Run
  • 8 KB Swings
  • 8 Goblet Squats
  • 8 Pullups
  • 200M Run
  • 6 KB Swings
  • 6 Goblet Squats
  • 6 Pullups
  • 400M Run
  • 4 KB Swings
  • 4 Goblet Squats
  • 4 Pullups
  • 200M Run
  • 2 KB Swings
  • 2 Goblet Squats
  • 2 Pullups

081417

3/5th’s of Barbara

  • 20 Pull–ups
  • 30 Push-ups
  • 40 Situps
  • 50 Squats
  • 3 Minutes of Rest

Round 1 = 4:18 / Round 2 = 5:40 / Round 3 = 6:35

081217

Front Squats w/ a 7 sec. pause at bottom & 15 sec. pause 1/2 way up – 245#

3 x 3 @ 75% (185#) afterward