Heavy Back Squat - Barbell Couplet WOD

Strength
Back Squat 341 x4x M.E. - 5min rest
5-2 (drop) - 2 - 1

MetCon
21-15-9
Power Clean 115#
Thrusters 115#

Time 5:15

Heavy Hex Bar DL - MetCon: Rowing

Strength

Hex Bar DL 455 x3x1 - 5 min rest

Conditioning
Row 1000 m
rest 2 min
Row 250 m x4 - 3 min rest

Weighted Dips - Double MetCon

Strength
Weighted Dips 80# x3x Max Effort - 4 min rest
8-6-5 PR

MetCon 1

4 rds for time
Toes to Bar - 15
HSPU - 10

Time 8:32

Short Rest

MetCon 2

5rds for time
115# Push Press - 9
Pullups - 18
Air Squat - 36

Time 9:49

KB Swing - Pistol - Overhead Squat Triplet

MetCon
22-16-10 for time
KB Swing 88#
Pistols Alternating
Overhead Squat 155#

Time 15min and change

Strength: Press - MetCon: DB Thrusters, GHD Situps, WallBall

Strength

OH Press 175 x3 x M.E. - 4 min rest
3-2-2-2-2

Conditioning
21-15-9 for time
DB Thrusters 35#
GHD Situps

Time Under 5 min

30 Wall Ball Buy out 3 min post WOD

Strength: RDL - MetCon Pullups, Box Jumps, Double Unders

Strength
RDL 335x3x10

Conditioning
10 min AMRAP
10 Pullups
15 Box Jumps 24"
20 Double Unders

Rds 8 1/2 I think

Hammerhead Fitness Challenge, Syracuse

Second Workout of the Day

15min AMRAP
20 Shoulder to Overhead - 135#
10 Front Squat - 135#
500m Row

Rounds - unknown, too scared to watch the video

Hammhead Crossfit Challenge Syracuse

10 Min AMRAP

155# Barbell Carry 50 Yards
10 Bar Hopping Burpies
Plate Push 50 Yards

4.5 rds...First Place

Heavy DB Bench MetCon 30 Muscle Ups & Long Chipper

Strength

Flat DB Bench
110# x3xM.E. - 4 min rest
3 - 2 - 2

MetCon

30 Muscle Ups For time
4:49

rest

For time
30 Hand Stand Pushups
40 Pullups
50 KB Swings 55#
60 Situps
70 Burpies

17ish

Heavy Deadlifts Metcon Walking Lunges + WallBall

Heavy Deadlifts
440x3x1 - 5 min rest

MetCon
12 min AMRAP
45' Walking Lunges 45# plate overhead
15 WallBall 20#ball - 10' target

Rds...Unknown, all I know is that I lost

Heavy Lunges - Squat Clean / Burpie Couplet

Walking Lunges
70#x3x16 step - 2.5 min rest

Conditioning
21-15-9
Squat Clean 135#
Bar Facing Burpies

Time 8ish

Heavy OH Press - Muscle Up / Push Press Couplet

Strength
Standing Uni OH DB Press
703x4xM.E. - 4min rest
...a lot more on my right than left...best movement I have found yet for exposing pressing imbalance

Conditioning
5 rds for time
7 Muscle Ups
14 Push Press 95#

Time 9:51

First time using a neutral grip on M.Ups in a wod...went well

Deadlift Speed Pulls - METCON Michael

Strength
Deadlift Speed Pulls 325x3x5 - 4 min rest

Conditioning
Hero WOD In honor of Navy Lieutenant Michael McGreevy

3 rds for time
800m Run
50 Hip Ext GHD
50 Sit-Ups

Time 20:41

Prowler Pullup WOD

4 rds for Time
45' Prowler Push 60 kilo
Strict Pullups 15

Time 12:30ish

Heavy Front Squat and Tabatta Front Squat

Strength
Front Squat 284# x3x2 - 4.5 min rest

Conditioning
Tabatta Front Squat 45#
Score 13

Hammhead Crossfit Challenge Buffalo

8 Min AMRAP
3 Power Cleans 185
3 Rope Climbs
30 Double Unders

Hammhead Crossfit Challenge Buffalo

8 Min AMRAP
1 Min Max Deadlift 275#
1 Min Max Handstand Pushups
4 rds for Max Reps