Conditioing:
Run 400m
13 KB Swings (50#)
Run 400m
12 KB Swings (50#)
Run 400m
13 KB Swings (50#)
Run 400m
12 KB Swings (50#)
(12 mins 40 secs)

Then

4 Rounds
10 One Arm KB Swings (50#)
10 Pull Ups
10 Jump Overs (24 inch hurdle)

Not for time.

Conditioing:
"Murph" 
Run 1 Mile
100 Rows (no pull up bar)
200 Push Ups
300 Air Squats
Run 1 Mile

Didn't time just did it for fun.

Conditioing:
15 Minutes complete

150 Killer Ropes
50 Alt Weighted Pistols (30#)
25 KB Swings (53#)

then

AMRAP
2 Fat Bar Deadlifts (135#)
2 Toes to Bar
4 Fat Bar Deadlifts (135#)
4 Toes to Bar
6...
6...

Got to 3/8 deadlifts, pistols were killer.

Conditioing:
In 20 Minutes Complete The Following:
50-40-30-20-10
Killer Ropes
5-4-3-2-1
Power Snatch (100#)

then

40-30-20-10
Alt Weighted Lunge (50#)
4-3-2-1
Box Jumps (30 inches)

then

30-20-10
Wallballs
3-2-1
Bar Muscle Ups

Got to 3/20 wallballs after fading hard during the first 30.

Conditioing:
Min 0 - Min 10
10 Rounds
5 Lateral Burpees
5 Thrusters (115#)

got through round 7 burpees

Min 10 - Min 15
21 - 15 - 9
Deadlifts (115#)
Slam Ball (50#)

got through round 15 deadlifts

Min 15 - Min 30
1000m Run
30 Power Cleans (115#)
30 C2B Pull Ups

got through round 15 C2B pull ups

So yeah, that sucked.

Saturday's WOD:
Partner Hero WOD:
Partner Holleyman
For Time
30 Alternating Rounds of:
5 Wallballs 20/14#
3 HSPU
1 Power Clean (165#)

Great workout finished in 18 mins 08 seconds.  Power cleans got heavy fast and handstand pushups were rough after round 8 or 9.  Crazy when I can say wallballs were the easiest part of the workout. :/


Conditioning:
Body was a little sore so I jogged three miles super slow to get the blood pumping and then did about eight 100m strides. Taking tomorrow off.

Conditioing:
15 Minute AMRAP
50 Weighted Jumping Lunges (45#)
200m Run
5 Stone to Shoulder (115#)
40 Weighted Jumping Lunges (45#)
200m Run
4 Stone to Shoulder (115#)
30 Weighted Jumping Lunges (45#)
200m Run
3 Stone to Shoulder (115#)
20 Weighted Jumping Lunges (45#)
200m Run
2 Stone to Shoulder (115#)
10 Weighted Jumping Lunges (45#)
200m Run
1 Stone to Shoulder (115#)

Got through 17/20 weighted jumping lunges.  Slacked way to much on the runs.

Strength:
Bench Press 5 - 5 - 5 - 5 - 5
155 - 175 - 185(4) - 195(3) -155(10)
After each set:
Weighted Chin Ups 5 - 5 - 5 -  5 (All at 30#)  then max pull ups last round with 23.

Conditioning:
Min 0 - Min 7
For Time:
5-4-3-2-1
Deficit HSPU (4 inches)
Bar Muscle Ups

Min 7 - Min 14
For Time:
100 - 75 - 50
Killer Ropes
200m Run

Min 14 - Min 28
10-9-8-7-6-5-4-3-2-1
Hang Power Snatches
Wallballs (20#)

So that was a bit of a burner.

Strength:
Power Cleans 10 Minutes EMOM
10 Minutes of one power clean at 165# after messing around with them for a while and failing at 185# a few times.

Conditioning:
30-20-10 Toes To Bar
3 Bear Complexes after each set (115#)

then

50 CTB Pull Ups

then

30-20-10 Box Jumps (24 inches)
9 Rope pulls after each set.

Got through 30 box jumps and 9/9 rope pulls before time cap.

Conditioing:
29 Power Cleans (135#)
1 Mile Run
29 Front Squats (135#)
1000m Run
29 Push Jerks (135#)
400m Run
29 Box Jump Burpees
200m Run
then
Max Bar Muscle Ups

Through 100

First workout since I tore up my hands and needed to rest them.  Running is not my thing.  I definitely could have gone faster on them but was holding back for some reason.

Conditioning: "Jason" 100 Air Squats 5 Bar Muscle Ups

Conditioning:
"Jason"
100 Air Squats
5 Bar Muscle Ups
75 Air Squats
10 Bar Muscle Ups
50 Air Squats
15 Bar Muscle Ups
25 Air Squats
20 Bar Muscle Ups

(19 minutes 30 secs)


Strength:
Back Squat 5 - 5 - 5 - 5 - 5 - 5 - 5
(165# for each set)

So somedays you surprise yourself.  Doing 50 bar muscle ups in a workout would have seemed impossible to me not to long ago. Doing all 50 and beating the 20 minute time cap felt pretty awesome.  The downside is that I didn't reallize it till the end but I tore up my hands pretty good.  Tomorrows a rest day so hopefully I can recover by Friday.

Conditioning:
4 Rounds
3 x Strict HSPU
3 x Hang Squat Snatch (95#)
3 Rounds
6 x Strict Pull Up
6 x Floor Press (115#)
2 rounds
9 x Stone 2 Shoulder (115#)
9 x Deadlift (115#)
Run 400m
30 x Wall Balls
30 x Box Jumps

Got 6/30 box jumps in at 20 minute time cap.  Happy about how the wall balls felt after a pretty long strenuous workout.  Struggled with the hang squat snatches and stone to shoulders pretty badly.  Had to reduce weight from 115# to 95# after the first two reps.

Conditioning:
20 Min. AMRAP
100 Killer Ropes
50 Atl. Lunges 50#
40 Slam Balls 50#
30 Lateral Burpee Over Bar
20 KB Swings 70#
10 Hang Clusters (125#)

(300 Reps)

Conditioning:
30 Min EMOM
10 x Burpees                                       1-5 min.
10 x K2E                                           6-10 min.
10 x KB Swings (50#)                      11-15 min.
10 x Pull Ups                                   16-20 min.
10 x one arm weighted sit ups (25#) 21-25 min.
10 x Push Ups                                 26-30 min.

Easy relaxing workout.

Conditioning:
For Time:
5-4-3-2-1
Back Squat (135#)
Stone To Shoulder (115#)
Push Jerk (135#)
* After completion run 1000m w/slamball 50#

Time=Slow

Conditioning:
"Murph"
Run 1 Mile
100 Rows
200 Push Ups
300 Squats
Run 1 Mile

~49 minutes

Wanted to do this again without weight, didn't go for time just tried to stayed consistent and took it pretty easy on the runs and while I kept moving went pretty slow on the conditioning.  Still a good workout.