WOD

Fight Gone Bad

3 rounds, one minute stations

Wallball shots 14#
SDHP 55#
Box Jumps 20 - scaled to 12
Push Press 55 - scaled to 45#
Row, Calories
1 minute rest

Score 221

WOD

Front squat

3-3-3-3-3 85-85-95-95-85

21-15-9:

• Wallball shots, 14
• Pull ups (two red bands)
• 50 double unders after each round (I only did 25 because I just wasn't hitting them tonight!)

WOD

"Jackie"

• Row 1000m
• 45 thrusters, 45/35
• 30 pull ups

13:04 with purple and red bands for pullups

WOD

Snatch-grip push press

3-3-3-3-3 (A)
*From the back rack position

55-55-55-55-55 

3 rounds for time:

• 25 wallball shots, 20/14 - I used 10# ball
• 50 jumping lunges (or stepping lunges in place) - I did stepping...and in the end, I pushed off my knee
• 75 double unders - as RXed, biotches!

Took me 20 minutes and I only got 45 of the last 75 double unders. We were capped at 20...I probably would've finished by 21 minutes :o)

WOD

Front Squat 3-3-3-3-3 followed by 3 20 inch box jumps between each set 85-85-85-85-85

Tabata intervals (8 rounds on each movement of 20 seconds of work followed by 10 seconds of rest):

• Wallballs, 20/14 (RXd! at 14lbs)
• Knees to elbows (ensure that you get all the way to your knees, not triceps)
• Kettlebell swings, 24kg/16kg (RXd! at 16Kg!)
• Double unders

277 total!

WOD

Deadlift 3-3-3-3-3 125-125-145(F - could only get one up)-125-125-and an extra 125 for good measure

Metcon:
AMRAP 10 min
20 KB swings (12 Kg)
20 situps
200m run

3 rounds plus 19

WOD

Press

5-5-5-5-5 all at 45# (did first set at 55, but realized I couldn't do it across the board)

"Hope:"
Three rounds of:

• Burpees
• Power snatchs (75/55) (I did 35#)
• Box jumps, 24/20 (I did 12" box)
• Chest to bar Pull-ups
• Thrusters (75/55) (I did 35#)

My Score: 197