WOD

21-15-9

pullups
KBS
wall ball

WOD

Three rounds for time of:

225 pound Deadlift, 10 reps
50 Double-unders

WOD

5 RFT:

5 Curtis P @ 95#
10 Burpees

WOD

3/24

5 rounds
1 Shoulder Press
3 Push Press
5 Push Jerk

Weight will remain constant for all three lifts, and done without break each round if possible. This is not for time.

Then:

30-20-10

Double Unders
Situps

3/25

AMRAP in 10 minutes:

1 Power Snatch and 5 OHS @ 115#
10 Pushups
10 Box Jumps @ 24"

WOD

Row 500m

4 rounds of:

5 squat cleans @ 135#
2 muscle ups
7 burpees

Row 500m

WOD

4RFT:

double unders x 25
KB swings x 20
situps x 15
24" box jumps x 10
ring dips x 5
recover, 90 sec

Back From The Dead

Coming out of sickness, ready to get moving again.

Barbell Complex 75-85-95

Weighted Pullups

1-1-1-1-1-1-1

WOD

Tabata style

Situps
Squats
Butterfly Situps
Squats with Med Ball

WOD

Three rounds for time of:

4 Handstand Pushups
8 Chest to Bar Pullups
12 Deadlifts (185#)
16 Box Jumps (24")

WOD

10-15-20

Power clean @ 95#

Ring dips

Weighted Sit ups @ 35#

Rest Day

Resting today after a great 3 day cycle at CF540.

We did a shoulder press WOD yeterday, and afterwards I did my first ever 500m sprint on the C2. My time was 1:47.2. What a killer that is. I'm looking forward to my next attempt :)

WOD

30-20-10-5

Deadlift 225/135 lbs
Burpees

For Time