4 mile run;
followed by
5 hill sprints

AMRAP

5 min: 100m sprints
4 min: ab-wheel crawl (length of gym)
3 min: pull-ups
2 min: KB swing, 72lbs
1 min: burpees

Results: Rx, 105 reps

Hero WOD: "Bull"

2 rounds of
200 DUs
50 overhead squats, 60kg (40kg)
50 pull-ups
1 mile run

Results: 51:20

Warm-up: 8 min ab-wheel

WOD: AMRAP, 20 min
5 dead-lifts, 100kg touch-and-go (no dropping weight)
10 burpees
15 air squats
20 double-unders

Results: Rx, 8 rounds completed + 20 reps

Post-wod:
muscle up work, 2 completed

Angel's WOD: AMRAP, 25 min

300m run
20 push-ups (wHR)
10 squat jumps

Hero WOD: Severin

AFAP (and in order)
50 strict pull-ups
100 push-ups, with hand release
3 mile run

Results: Rx, 37:11

Warm-up: 8 min ab-wheel

Hero WOD: "Forrest"
AFAP (or AMRAP in 35 min)
3 rounds of
20 L pull-ups (non-rx=strict pull-ups)
30 toes-2-bar
40 burpees
800 m run (=10 reps)

Results: 260 reps in 35 min

Hero WOD: "Jason"

AFAP (or 30 min AMRAP):
100 air squats
5 muscle-ups*
75 AS
10 MU*
50 AS
15 MU*
25 AS
20 MU*

*substitution: 1 MU = 2 pull-ups + 2 parallette shoot-throughs
Results: All but 7 MU completed in 30 minutes (MU substitution)

30 mile bike ride

Warm-up:
8 min Ab-wheel
2 x 50 squats, 20kg

WOD:
AFAP, 7 rounds of
5 squat-clean thrusters*
10 toes-2-bar

*for Rx, must start at 40kg, and do at least 1 set of 70kg
Results: 15:38; 40kg, 40, 50, 70, 40, 40, 40 (didn't Rx due to failure to have complete thruster motion for 70kg)

Warm-up:
5 rounds "Cindy" - 5 pull-ups, 10 push-ups, 15 air squats

WOD:
AMRAP, 20 minutes
20 thrusters, 20kg
20 double unders

Results: Rx, 10 rounds + 5 thrusters

Post-WOD:
15L/15R turkish get-ups; increase to max (32kg max)

Warm-up: 1000m row, 1:48 pace

WOD:
AFAP, 4 rounds of
400m carry, 25kg plate
12 push-press, 44kg
12 box-jumps, 20"
12 SDHP, 44kg

Results:, Rx, 22:32

30 minutes, AMRAP

10-20-30-40-50... reps each of:
push-ups (with hand-release)
double unders
sitting overhead presses, 20kg
DB slams, 30lbs

Results: Rx,  4 rounds completed + 50 PU, 50 DU, 50 OP, 15 DB slams

Warmup: 1000m row, 1:50 pace

WOD: "Grace"
30 clean & jerk, 62 kg

Post-WOD:
30 turkish get-ups (15 per side)
30 K2E

Results: Rx, 5:03

Strength:
8 min of
KB snatch
KB snatch + OHS
KB snatch + OHS + press

WOD:

AMRAP
4 min: 400m run + 70kg deadlift
4 min: 400m run + wall balls (20lbs)
4 min: 400m run + double push-up burpee
4 min: 400m run + 70kg squat clean & jerk
(1 min rest between sets)

Results: Rx,  50 + 36 + 15 + 4 = 105