Much needed update

It has been a little while I have a couple of different wods that I need to post.  I will start with today's WOD and warmup.  
Warm Up

3 rounds
Bear Crawl across gym Getting up on tippy toes and getting as close to the pike as you can
5 Burpees
Frog hop back across gym
Ten sit ups
Ten Push ups

Skill

Smith Complex
8 Rounds of set of 3 Hang squat cleans into a front squat

Wod

25 min AMRAP
200 Meter run
1 Tire Flip
20 Sledge hammers
2 Sand bag get ups (this really hurts if you have sun burned shoulder)
20 Sand bag squats
3 Bar muscle Ups
10 Pull ups

I got through only one round before a huge lack of motivation and soreness took a hold.  I am going to program this in again in the future and do the full 25 minutes.  I will get a good run in tonight.

Yesterday was an alright wod not to heavy but a good way to come back after having 5 days off

Warm up
3.6 mile run

Skill
Front Squats working up to a heavy 3

Wod

100 Shoulder to Shoulder with 45 LBS bag
Every time you break run across gym alternate 10 push ups and 10 Flutter kicks between breaks.

I have to post this one for anyone wanting to work on running

Warmup
Stretch and get ready for a suck fest

WOD 1
30 Min Amrap

Sprint 100 meters under 16 seconds
jog 100 meters around an 8 min pace
sled pull 100 meters

This is a great running wod I followed it up with another wod but I can not remember exactly what is was I know it had to do with sit ups and ab work.



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