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Running
- 00:02:30 | 1 km 152
- warmup - run from home to gym - WOD was 15 min AMRAP: 25 kb swings (heavy), 10 box jumps (tall), 5 burpees
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Shoulder Dislocation
- 10 reps 5
- 10 reps 5
- warmup w/band
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Band Pull Aparts
- 10 reps 11
- warmup
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Ring Dip
- 10 reps 60
- 10 reps 60
- warmup
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Body Weight Ring Row
- 10 reps 14
- 10 reps 14
- warmup
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Box Jumps
- 10 jumps | 24 in 28
- 10 jumps | 24 in 28
- 10 jumps | 28 in 34
- 10 jumps | 28 in 34
- 10 jumps | 28 in 34
- 10 jumps | 28 in 34
- 7 jumps | 28 in 22
- warmup
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Hang Power Clean
- 45 lb x 10 reps 31
- 65 lb x 10 reps 36
- 75 lb x 5 reps 33
- 85 lb x 3 reps 28
- 95 lb x 3 reps (PR) 30
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Standing Barbell Shoulder Press (OHP)
- 95 lb x 1 reps 38
- 85 lb x 3 reps 52
- 95 lb x 2 reps 47
- 100 lb x 1 reps 39
- 55 lb x 16 reps 66
- 55 lb x 11 reps 63
- last two rounds were 55% of 1 RM for max reps
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Power Clean
- 85 lb x 1 reps 19
- 95 lb x 1 reps 20
- 100 lb x 1 reps 21
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Close Grip Push-Up
- 12 reps 19
- 12 reps 19
- 7 reps 11
- 3 secs down 1 sec up tempo
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Two-Arm Kettlebell Swing
- 53 lb x 25 reps 50
- 53 lb x 15 reps 42
- 53 lb x 10 reps 37
- 53 lb x 10 reps 37
- 53 lb x 10 reps 37
- 53 lb x 5 reps 30
- 53 lb x 10 reps 37
- 53 lb x 10 reps 37
- 53 lb x 5 reps 30
- 53 lb x 7 reps 34
- 53 lb x 10 reps 37
- 53 lb x 8 reps 35
- 5 rounds of 25x kb swings in total.. had to break them down because it got really freakn' tough to keep it up unbroken!
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Burpee
- 5 reps 11
- 5 reps 11
- 5 reps 11
- 5 reps 11
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Ab Wheel (kneeling)
- 10 reps 18
- ugh!
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V-Up
- 10 reps 7