Double WOD day!

For time:
2km Row
50 Burpee
100 Lateral jump (over 45 lb plate)
Complete these tasks in any order, including breaking up the row and the reps as you like.
19:22


Second WOD (like 3 hours later, and 2 brunches later):
Complete as many rounds as possible in 10 minutes of:
5 Power Clean (110 lbs)
10 Pullups
91 total reps

Warmup:
1 min 20" box jumps drop into squats
1 min jumprope
1 min 20" step ups
1 min jumprope
2 min PVC stretch
2 min jumprope


Workout:
For time:
10-8-6-4-2
strict ring dips
strict pullups

3 min rest

For time:
10-8-6-4-2
handstand pushups (I went off the parallelettes, no kip, not always ROM)
CTB pullups

3 min rest

5 sets, each for max meters
C2 row - 1 minute
3 min rest
264+270+281+275+279 = 1269 meters row

5 sets for max meters:
C2 row - 30 seconds on / 30 seconds off
764 total meters

Then 5 minutes of ring pushups work

Then 3 rounds for time of:
10 overhead walking lunges, 25lb
15 ring dips
20 wall ball, 14lb
14:37

Warmup:
2 min jumprope
3 min PVC stretch

2 rounds of:
30 seconds on/15 seconds rest of:
Box jumps (24")
Kettlebell swings (16kg)
Good mornings (45 lbs on back)


Workout:

For time:
100 double unders
1:40

For time:
1000m row
50 knees to elbows
30 kettlebell swings (16kg)
13:04 (including a break in the row for a coughing fit)

Then find max height box jump
38 inches what up! I didn't stand on top of the 38", but I fully extended my hips off the rebound, so it counts. Woot woot! PR!

Clean & Jerk 2-2-1-1-1 @ 115-125-135-140-145 (PR!)

Then:
On the minute for 10 minutes:
3 front squats
3 burpees
*at the top of each minute perform 3 front squats immediately followed by 3 burpees
*at the end of the workout - perform 3 wall balls for each rep not performed within the allotted time

95 lbs, no wall balls


max CTB pull-up - 3 minutes
22 reps

Workout:

Snatch - 1 rep max for day
*take 20 minutes to find your 1 rep max for the day - after light warmup sets, clock starts; gradually start loading weight, working sets of 2 for first 10 minutes. Spend last 10 minutes working singles.
100 lbs


Then 3 sets of:
10 overhead squats (35 lbs - light because of wrist PT today)
max double unders in 2 minutes
rest 2 minutes
11:19 total time
91-95-84 = 270 double unders


Then 2 rounds for max reps, 45 seconds on/15 seconds off of:
pullups
situps
handstand pushups
72 total reps

Workout:


3 sets:
max ring dips
rest 90 seconds
5-4-5

3 sets:
5 box jumps (push for height)
rest 1 minute
34"

4 sets for total time:
5 burpees
10 pushups
rest 15 seconds
3:45

3 sets:
max kettlebell swings in 30 seconds, 24kg (16kg)
rest approximately 2 minutes
49 reps

Warmup:
30 sec jumprope
1 min active stretch
30 sec jumprope
1 min active stretch
30 sec jumprope
1 min active stretch

Back squat 5-5 @ 45-115

Workout:
Back squat 3-3-3 @ 155-175-195 (PR!)

Metcon 1:
3 rounds for time of:
5 Power Cleans + 5 Front Squats (95 lbs)
25 pullups
2 min. rest

14:43 (lost a minute or so at the end due to ripping)

Metcon 2:
Tabata situps:
13-11-11-11-12-11-11-12 (91)

Workout:

Back Squat 1 x 3 @ 70% (155)
Back Squat 1 x 3 @ 80% (175)
Back Squat 1 x 3 or more @ 90% (195)

3 sets for total time:
5 power clean + 5 front squat
25 pull-ups
rest 2 minutes
14:43 @ 95 lbs (ripped in last 15 pullups, yikes)

tabata sit-ups (max reps 8 intervals 20 seconds on/10 seconds off)
91 total reps

Kendall Square Marriott Workout!

~2-3 min rowing warmup

Workout:
21-15-9 reps of:
Goblet squats (35 lbs)
Inclined situps
That rope triceps pulldown thing, 50 lbs. (I held it like I hold the rings when I do muscle ups and worked the range of motion that was similar to the muscle up transition)

P.S. 35 lbs is too heavy for goblet squats.

Warmup:
1 min jumprope
PVC stretching
1 min jumprope

PVC clean and jerk practice

3 rounds, 35-55-75 lbs:
3 clean deadlifts
3 hang power cleans
3 front squats
3 push press
2 clean and jerk

Workout:
Clean and Jerk 2-2-2-1-F @ 105-120-130-135-135

Metcon:
Tabata Mashup (alternating exercises):
4 rounds 20 seconds on, 10 seconds rest (8 total rounds) of:
Push press (75 lbs)
Double Unders

203 total reps. Wooty! PR'd my clean and jerk! Double wooty!

Warmup:
500m row
Jumprope while partner does 500m row

PVC stretching

2 rounds of:
30 seconds double unders
5 squat jumps
5 handstand pushups


Workout:
10 rounds (not for time) of:
3 ring dips
3 strict pullups
(I got through 2 rounds no band, then used the band for the next 8)

3 rounds of:
max kb swing (16 kg)
rest 2 min
36-23-17 (forearms fail)

Max rounds in 10 minutes of:
10 knees to elbows
10 box jumps (30") <-prescribed for females was 24", I'm an overachiever

I got 5 rounds plus 7 kte

Warmup:
1 min. jumprope
1 min. PVC stretch
1 min. jumprope
Ladder 7-1 of squats and pushups (I did knees/fists pushups)

Back Squat 5-5 @ 45-95

Workout:
Back Squat 5-5-5 @ 140-160-180

Metcon:
Max round in 12 minutes of:
10 power snatch (65 lbs)
10 wall ball (14 lbs)
30 double unders

I got 3 rounds plus 10 power snatch, 10 wall ball, 2 double unders.