10-1 burpees and light push press

5rounds of
1 minute each

sledgehammer
landmine shoulder press
ball slams @ 35#
ring plank
piston press @ 35# 35# 35# 30# 40#

A. EMOM 18 minutes
- 5 CTB pull-ups - 3 sets butterfly, 3 sets kipping, 3 sets supinated
-3-5 HSPU. 1st 6 sets were strict to abmat x3, last 3 sets were kipping x5 with 25# plates to abmat. Left shoulder a bit wonky on CTB. still suck at hspu.

B. Safety Bar Back Squat 5x5 at 60% (used 275) - 2 min rest
-155 for 1 set, 165 for 4. felt good. A little awkward, but good.

C. 10min amrap
15 burpees
60 DU
-4 rds+15 burpees+about 30 Du. Du were awful. very broken. shoulders fried. burpees consistently just under a minute. rest of time per rd on very broken DU.
rd1: about 1:45
rd2: about 2:21
rd3:2:10
rd4:2:13 - putting me at 8:30.
-lat 1:30 did 15 burpees and the approximately 30 DU.

D1. 3x10 lying tricep extension; rest 60s
-done at 70# (not including bar). difficult. last set only got 7 reps.
D2. 3x12 TTB; rest 60s
-done. last set difficult. worked on cycling each rep quickly. grip still the biggest limiter.

Run 800m
30 Snatches 115/75 (MOD: 55#)
Run 800m

12:06

It was about 12 degrees outside and the workout was changed to a 1000m row, but with my tailbone still injured, I (and 2 others) opted for the run. It think I got freezer burn on my face!

4 sets @90%:
- 10 alt. DB snatch tough (70#)
- run 200m hard
rest 2 min
+
4 sets @90%:
- 10 KB swings tough (70#)
- run 90 sec hard SCORE: 429, 385, 390, 404
rest 2 min
+
FLR on floor or rings - accumulate 4 min

WOD
Open 13.5
4min AMRAP
15 Thrusters (100/65)
15 C2B pull-ups

If you finish 3 rounds before 4min, time is extended another 4min. If another 3 rounds is finished within the 4min, then time is extended another 4min.. and on.

Red band. 46 reps. Too many no rep C2B pull-ups...

1RM push press
95, 115, 125, 135 PR

18:00 AMRAP
15 Box Jumps (24/20)
10 Shoulder to Overhead (115/75)
5 HSPU (wall walks)

3 + 8 pp
wall walks suck

Deadlift - work to 3RM - 365
15 RM - 275 - 2 rergrips, immediate repulls (grip failing)

5x5 Strict Press - 145

5 rounds:
10 Rope Smash
Sled down/back hi/low w/ 115
7 Pull-Ups
10 KB Swing @ 50#

3sets:
Jack Knives +
Bulgarian Bag Swings @ 20#

Not sure if the scale was accurate, but 209#

Warm up
2 times around the loop
1 min T spine smash
10 Shoulder dislocate
10 Pushups
10 Lunge with a bar in the front rack
10 Press
10 Lunge with bar OH

Strength Deload week
OH press using 90% of your 1RM + 5lb
10 strict press with empty bar
40% =95 x 5
50% =105 x 5
60% =115 x 5

WOD
400M run
then 2 rounds of
20 Push press 65lbs
25 Step up with KB 53/40lbs on a 20in box
25 KB swing 35lbs
20 KB facing burpee
400M run

Posted on 5 December 2013

A. OHS @30X1; 3, 2, 1, 1; rest as needed
-135,185,205 -stopped here, since form started to deviate. Need more work on these.

B. 15min amrap
9 push ups HR
12 T2B
15 box jump or step up sd 24/20"
-8rds+10 step ups. Push-ups and step ups quick and UB. TTB very slow and very broken. big drop off between rds 3 and 4, where went from I break to multiple. limiter is grip.
rd1:1:13. only rd UB
rd2:1:28. 1 break
rd3:1:33 1 break.
rd4:1:50
rd5:1:54
rd6:1:53
rd7:1:57
rd8:1:44
-last 1:30 finished PU/TTB&10 step ups

C. 3x12 banded good morning
-used green band. need thicker band

Review double-unders then 10min double-under practice.

“The Bear Complex”

5 sets of 7 reps of:

1 Power Clean
1 Front Squat
1 Push-Press/push jerk
1 Back Squat
1 Push-press/rack-jerk

65# / 75 # / 85# / 95# / 115# (failed half way through 5th rep)