Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents
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For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Complete four rounds for time:
500 M Row
15 Shoulder Press 45#
15 Pull Ups
23:04
Filthy 50 in 35:58
4 rounds
500m Row
15 Shoulder Press 50#
15 Pull ups
30:36
*Nat and I did this at the same time and were taking turns on the pull up bar probably slowed us down a little but not much cause I needed the breaks. Was fun to do same time as her Tun was also doing the WOD and of course kicked our butts. However, my first metcon after strength cycle so I'm happy with it.
4 rounds
5oom row
15 shoulder press 50# for 1st round and 10 of 2nd, then went down to 45#
15 kips
38:36
what's up with everyone kicking my butt today!! LOL
also did CFE with Trey after Em went to bed tonight. talk about suckfest! :(
Hotel WOD
pushups x 10 w/ 20 sec rest until failure
9 sets + 5
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