Every 2:00 x 5 Sets
5 Bar Muscle ups

5 Rounds for time of:
Row 250 meters
10 Shoulder to overhead *
Run 200 meters
10 Pull ups

Weights:
Rd 1 = 115#(75#)
Rd 2 = 135#(95#)
Rd 3 = 155#(105#)
Rd 4 = 165#(115#)
Rd 5 = 185#(125#)

25:00 Time Cap

As many rounds as possible in 18:00 of
5 Box jumps 30″(24″)
Run 200 meters
10 Front squats 95#(65#)
Run 200 meters

In teams of 2 complete the following for time:
Row 80 calories
40 Clean and Jerks 135#(95#)
Bike 80 calories
40 Power snatch 135#(95#)
Ski erg 80 calories
40 Ring or bar muscle ups

30:00 time cap
1 person works, 1 person rests
Split work however you want

2 x 5:00 on machine of your choice
*Conversation pace to help legs recover from the past couple of days

Then

As many rounds as possible in 10:00 of
10 Ring rows
10 Toes to bar
10 Eye level kettlebell swings 35#(26#)

Post WOD:

3 – 5 rounds for quality of
5 GHD hip extensions
5 GHD back extensions
10 Alternating bicep curls with dumbbells
20 Banded tricep extensions with a light band

In any order and rep scheme you want complete the following

20 Rope climbs
Row 1000 meters
40 Ring dips
Run 1000 meters
60 Box jump overs 24″(20″)
Ski erg 1000 meters
80 Single arm hang dumbbell to overhead 40#(25#)
Bike 80 calories
100 Single dumbbell lunges 40#(25#)

30:00 Time cap

As many rounds as possible in 5:00 of
8 Wallballs 20#(14#) 10′(9′)
4 Deadlifts 135#(95#)
20 Double unders

Rest 3:00, then

As many rounds as possible in 5:00 of
10 Wallballs 20#(14#) 10′(9′)
5 Deadlifts 135#(95#)
30 Double unders

Rest 3:00, then

As many rounds as possible in 5:00 of
12 Wallballs 20#(14#) 10′(9′)
6 Deadlifts 135#(95#)
40 Double unders

Bench Press
5 sets of 3 – 5 reps
*Aim for heavier than last weeks sets

For time:
Run 400 meters
20 Burpees
Run 400 meters
20 Burpee toes to bar
Run 400 meters
20 Burpee pull ups

For time:
Row 1000(850) meters
10 Shoulder to overhead 95#(65#)
Row 750(600) meters
15 Shoulder to overhead 115#(75#)
Row 500 meters
20 Shoulder to overhead 135#(95#)
Row 250 meters
25 Shoulder to overhead 165#(115#)

Time cap = 22:00

Compare to 01/09/2023

Erin Stanley 40th B-Day WOD
7/21/83

4 Rounds for time:
7 Box jump overs 24″(20″)
2 Rope climbs
1 x 200m run
8 Pistols
3 Hang power cleans (Choose your own#)

Then, 40 burpees

*You can add # each round for the hang power cleans or simply pick
a heavyish triple weight and stick with it for the entire workout.