"21"

Warmup:
15 knees to elbows
15 box jumps
max height wall ball (20#)
2 bear crawls

WOD: "21"
Countdown for time

21 Push Ups and 1 Sit Up

20 Push Ups and 2 Sit Up

19 Push Up and 3 Sit Up…

…1 Push Up and 21 Sit Up

Time 27:00 - slower than last time

Monday's WOD

Warmup:
20 back extensions
15 dumbbell squat clean thrusters (25# DB)
10 handstand pushups
4 karaokes

WOD: "Monday's WOD"
3 rounds for time of:

• 400 meter run
• 21 ring dips
  
• 12 deadlifts (185#/135#)

I used 135# deadlifts. Time 25:00

CHIEF

Warmup:
15 kettlebell snatch (each arm)
15 knee jumps to OH squat
15 back extensions
clean and jerk practice (95#/115#/135#)

WOD: "CHIEF"
5 rounds of 3 min AMRAP of:

• 3 cleans (135#)
• 6 pushups
• 9 squats

Rest 1 minute between each round.

Results:

1. 3 rounds
   
2. 3 rounds + 2 cleans
3. 3 rounds
4. 3 rounds
5. 3 rounds + cleans + 2 pushups

Total Reps
cleans = 45 reps
pushups = 92 reps
squats = 135 reps

McGee

Warmup:
3x10 GHD wall ball (12#)
3x10 hollow rockers
3x15 overhead one-arm dumbbell squats

WOD: "McGee"
AMRAP in 30 minutes of:

• 5 deadlifts (275#) - scaled to 135#
• 13 pushups
• 9 box jumps (24") - scaled to weighted stepups (1.5 pood kettlebell)

10 rounds

WOD for the less than 100%

Warmup:
pvc pass thrus
3x20 double unders
3x15 pressing snatch balance

WOD: "Less than 100%"
5 rounds for time of:

• 10 situps
• 10 back extensions
• 15 kettlebell swings (55#)
• 15 pushups

Time 15:50 Rx

Sprints & Slam Balls

Warmup:
5 minutes of Deck of Cards

• run
• pullups
• squats
• box jumps
• pushups

WOD: "Sprints & Slam Balls"
3 rounds for time of:

4 sets of 100 meter sprints & 10 slam balls
2 minute rests between rounds
(12 total rounds)

1. 3:42
2. 4:45
3. 4:13

Cinco de Mayo

Warmup:
1 minute each of

• burpees
• pushups
• box jumps/stepups
• squats
• row

WOD: "Cinco de Mayo"
5 rounds for time of:

• 5 squat cleans (135#)
• 5 box jumps
  
• 5 muscleups (10 dips +10 pullups)

I only completed 3 rounds using 67# & stepups instead of box jumps. Have some sort of intestinal distress today.

OHS + C2B

Warmup:
pvc pass thrus
pvc overhead squats
handstand pushups
skin the cat

WOD: "OHS + C2B"
AMRAP in 3 minutes of:

• 5 overhead squats (135#)
• 5 chest to bar pullups

rest 2 minutes & repeat 4 cycles

1. 3 rounds (67#)
2. 3 rounds (67#)
3. 3 rounds (67#)
4. 2.5 rounds (67#)

Had to scale the OHS because of my disc issue