double-under two-for-ones

Warmup:
Row 500M @ 1:57

WOD:
3 rounds for time of 50 double unders, 25 2-for-1 wallball shots

13:08

BW: 195

Big balls...

Warmup:
Row 500@1:53

WOD:
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
11:51

Buyout:

Bench press 135x8, 205x3, 215x3, 225x3, 235x2
Deadlift 315x3, 335x3, 335x3

BW: 204(!)

Karen

Warmup:
400M run @ 1:45
CFWU

WOD:
"Karen"
For time:
150 Wallball shots, 20 pound ball

11:20

Buyout:
Bench press 135x8, 185x5, 205x3, 215x3
Weighted pullups 25x5, 50x3, 55x3

BW: 200

Pull your balls to the wall

Warmup:
Row 500@1:57

WOD:
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

10:27

I think having the pullup bar back upstairs is helping; pullups went well today.

Buyout:
Bench 135x8, 185x6, 205x4, 215x2, 225x1

BW: 196

Snatch flavored

30 Wallball shots
75 pound Squat snatches, 30 reps
30 Wallball shots
75 pound Squat snatches, 30 reps
30 Wallball shots

16 something, but I had some kind off timing issue, so the time is inexact.

BW 197

Twofers?

Warmup:
Row 250@0:56

WOD:
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

Couldn't get the hang of the 2-fer-1s, so I ended up doing 25 wallballs and 25 air squats per round.

14:51.

Buyout:
Bench - 185x3, 185x3, 195x3
Weighted pullups - 35x5, 35x5, 35x5
Pec Deck - 110x8, 110x8
Curls - 25x6, 25x8

BW: 193

Warmup:
Quick-n-dirty 400M run

WOD:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

22:54 and 100% gnarly.

Buyout:
Incline vanity press
135x6
145x6
155x6
165x4

Weighted pullups
50x5
50x4
50x4
50x4

BW: 194

Wall-ball and muscleups

Warmup:
Row 500@1:53

WOD:
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

16:55

Buyout:
Tried to squat after the 150 leg-thrashing wall-ball shots. Hilarity ensued:
135x5
225x5
275x2, wobbling the whole way
185x8

BW 198, the heaviest I've been in a while. Time to knock off some weight.

Wall-ball AMRAP hell

Warmup:
Easy row for 500M, maybe 2:00

WOD:
Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

4 rounds + 100M

Buyout:
Manage to stay upright while wobbling back to the locker room.

BW 192

Balls to the wall

Warmup:
row 500@1:50

WOD:
For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

21:41, pull-ups were the limiting factor.

Buyout:
Bench press
135x8
185x5
195x4
205x3
215x2
225x1

BW:189

More AMRAP hell

20 minutes AMRAP of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

12 rounds on the money.

Finished up with some squats followed by some box jump work.

wall ball and pullups

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

19:59.

Finished up with:
5x5 decline bench @ 175, 175, 175, 165, 165
3x8 pec deck @ 90, 120, 100