Latest WOD's

Here are the last three WOD's I've done:

Tuesday:

Run 400m

3 rounds of Barbell complex:
5 deadlifts @ 135
5 power cleans @ 135
5 push jerks @ 135

Run 400m

2 rounds of Barbell complex

Run 400m

1 round of Barbell complex

Time: 16 mins

Ok this got the heart pumping....great WOD...like the intensity

Wednesday:

SWAT training day:

Jeff and I did the WOD for the team:

5 rounds
Run 400m
10 Pull ups
15 push ups
20 sit ups
20 air squats

Teams of two but each must complete all movements before moving on....great WOD...great training day.

Thursday:

Power Clean + Push Jerk: 3x1 @ 75% then 2x1 at 80%
rest 75 seconds between reps

Then
4 rounds of:
AMRAP handstand pushups
row 500m
rest 1:1

First set 135#'s
Second set 145#'s
then
9/2:25
8/2:45
7/2:40
6/2:39

Another great WOD...I was feeling yesterdays training so I came up a little short on the HSPU and my legs were sore as well so the rowing fell off fast...