50 air squats
50 situps
35 box jumps (24)
35 v-ups
15 pistols
15 evil wheels

3 RFT:
21 KB Swings (44)
50 GHD Situps

Tuesday 180130 
Mainsite WOD
7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Notes: This should fatigue the shoulders and test you mentally to hang on to the KB. The shoulder to overhead is definitely going to be a limiting factor. Pick a weight you can do UB on the first round and remember this is a long workout and not a sprint. Pick a pace and try to maintain for all rounds. I used 26lb KB -- way too conservative. I tried a round with 35lbs at the end and was able to go UB. Should have used 35s for the whole workout.

Midline
30 Evil Wheels
40 V-ups
50 Sit-ups

5 Rounds; 1 minute on, 1 minute off
*Double KB Overhead Hold (26)

EMOM 10:
A: 20 KB swings (40)
B: 10 Burpees

Notes: Workout with Paul V. at Chubb gym. This was tougher than expected -- my heart rate shot up and stayed there for the whole workout. Took a penalty on the last set of KB swings, finished workout at 11 minute mark.

STRENGTH:
5 Rounds:
5 deadlifts (225)
10 back extensions
20 v-ups

MIDLINE:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

Odd Object Conditioning
For Time:
10-8-6-4-2: D-Ball Cleans (100)
30-25-20-15-10: Sit-Ups

16.07 

Bench Press 8X4
-Use a load that is comfortable and can maintain good form
-Complete on the two minutes

Notes: Used 185lbs across all sets. Certainly could go heavier, maybe 205lb, as all sets were completed without much of a struggle. I used heavy rope (1lb) and did 25 singles between sets. Was jumping higher to keep a good pace with the rope. This was tough, only 2 or 3 sets were completed without getting tripped up in the rope.

3X15 Double KB Bent Over Row (20)
KB Hammer Curl, 50/side (15)
100 V-Ups

In as few sets as possible, complete 50 reps at each movement:
-pistols, 30 seconds
-rest, 60 seconds
*rest 3 minutes
-burpees, 30 seconds
-rest, 30 seconds
*rest 3 minutes
-row, 30 seconds (calories)
-rest, 15 seconds

Pistols: 4 sets
Burpees: 7 sets
Row: 6 sets

Strict Handstand Push-ups 
15 Strict Handstand Push-ups
Rest 2:00
15 Strict Handstand Push-ups
Rest 2:00
15 Strict Handstand Push-ups
Rest 2:00
15 Strict Handstand Push-ups

Notes: The goal was to go unbroken on each set of 15. I was able to get through first 3 sets UB, final set I came off the wall after 10 reps.

Cash Out:
2:00 d-ball hold (80)
1:00 rest
2:00 d-ball hold (80)

10 rounds for time of:
35-lb. dumbbell deadlifts, 9 reps
6 burpees
35-lb. dumbbell power cleans, 3 reps

Notes: Great workout -- harder than expected. After round 5, rest periods between rounds began to increase. Need to take a ten count and a couple of good breaths then get back after it.

6 rounds:
25ft d-ball carry - 100#
3x d-ball S2S - 100#
5 calories AAB Sprint
Rest 2:00 between rounds

*S2S = sandbag to shoulder
*sprint means SPRINT; 80+ RPM for 15 seconds

For Time:
27-21-15-9 reps of:
calories, C2
power snatch (65)

14:28