Front Squat, Burpees, Pull ups

PM WOD
For time:
21 - 15 - 9
95lb Front Squat
Burpees
Pull-ups

Rounds
1 - 3:25.03
2 - 3:01.07
3 - 2:32.06
Total time: 8:58.16

So much for a day off.  Two workouts later here I am.  I started my day with one amazing morning and did a workout.  I then hit the weight room just to cheer Daniel on and decide to hit it with him.  I promised my-self I would just go through it with out pushing.  I kind of kept my promise I went decent pace but I definitely did not slow as much as I should have.  I really liked this workout even for being exhausted.  Little to no sleep and supposed to be day off I liked this.  The front squats were quite good the weight was so light you could roll pretty good.  I want to do this one with the vest on.

Run, Body Squats

AM WOD
100 Body Squats, did sets of 25 as the kids came in on their laps
Then did:
4 Rounds
Run 1 barefoot lap on soccer field = 500 meters
25 Body Squats
at completion of above
25 Toes to bar

Total of 200 body squats and 2000 meters running

Did this with the kids this am.  Man the running feels great.  It was cool the grass was wet and we ran bare foot.  Great morning!

Cross fit by Bayless

Did this with 20lb weight vest on
Started day with 7 Log Chain Box Jumps, large black box

Did all this with the 20lb weight vest on
5 Rounds for time:
55lb Lunging Thrusters 15 yards
5 GHD's
1 Plate Push 45lbs 15 yards
10 Tire sledge slams 5 each arm
100 lb farmers carry 15 yards Right arm
5 dead hang pull-ups Daniel did these no kip I can't say the same.  I just could not get it done with out kipping but they were all dead hang.
100lb farmers carry 15 yards Left arm
10 Tire Sunrises 5 right 5 left
2 min rest, I took 1:30 all but 1 round

Splits
1 - 4:15.79
2 - 3:47.13
3 - 4:10.61
4 - 3:59.88
5 - 4:15.78
Total time -

Something differnt.  Daniel is good at coming up with these.  Great alternating movements.  Need to work on my torso rotation flexability from the Sunrises.

Run, Burpees, KB Swings, Sit-ups

3 Rounds for time:
Run around practice soccer field.  Probably about 600 meters total distance
20 Burpees
30 KB Swings 2 55lbs/1.5pood
40 Butterfly sit-ups
Rounds
1 - 7:05.51
2 - 7:05.37
3 - 6:47.15
Total time - 20:58.03
Had the kids do this in summer shool a few days ago.  I did not think it was going to be that tough.  I have to admit now it was pretty rough.  I ran a bunch today probably a mile or so this am at practice and the running tonight.  We shall see how bad an idea it was.  I really focused on staying on my for foot to lessen the impact.  I am happy with running, just worried about my back.

Did 200 abb reps this am

SDLHP, Body weight bench press

For time:
50 SDLHP 45lbs
30 Body weight bench press 190lbs
100 SDLHP 45lbs
20 Body weight bench press 190lbs
200 SDLHP 45 lbs
10 Body weight bench press 190lbs
Rounds:
1 - 7:21.42
2 - 10:03.56
3 - 10:35.54
Total time: 28:52.52
Great WOD. Maybe could have gone a minute or so faster but I was dang close to failure on bench a few times. I probably could have pushed harder on the rows but they were stinging pretty good too.  I am beat.  Several hours after the workout and I am toast.  I did not think this was going to be this tough.  I am hoping most of this is because I have had a few late nights preparing for summer school.  Good thing is that I weighed exactly 190 lbs when I walked in the door after the WOD so I was right on with the weight.

Did 200 abb reps this am

Push Press, Double-Unders

5 Rounds for time:
25 - 75lb Push-press
50 Double-unders - Subbed in 100 singles
Rounds
1 - 1:18.81
2 - 1:25.16
3 - 1:24.97
4 - 1:28.82
5 - 1:26.46
Total Time - 7:04.22

Just wanted a quick one that was not to stressful.  Pretty hot and we had a long weekend and a solid leg workout yesterday.  I am also going to try and get one in every day for the rest of the month to try and get my totals back up but I need to be smart.

Did 200 abb reps after WOD.

Swim, Squats

Five rounds for time:
25 meter under water swim
50 squats
Rounds 
1 - 1:21.16 
2 - 1:54.92 
3 - 1:44.32 
4 - 2:02.75 
5 - 1:47.87 
Total Time - 8:51.82
10 meter pool at hotel so swim was not to bad. We just came up on turn and took a breath. The squats were pretty rough. Legs were on fire by round 3. Good WOD to compliment the swim from a day ago. Moving from upper body legs was good.

STATE AM WORKOUT

Stretch
Short Jog
100 Crunches
100 Straight Leg Extensions above 90deg hanging from fence around dumpster broke into sets of 5.
100 Push-ups