Run 800m
20 Box jumps 24/20
20 Wallballs 20/14

3 rounds

Tried desperately to keep up with Tory and Tom. Not a chance, Tory killed it. I caught up/passed Tom every time on the box jumps but he was able to do the wall balls unbroken and passed me every time lol. Fun time though. Did 10 or so in a row the first round, then 7's/6, then 5's or less the last round. I can throw the stupid thing plenty high but have no efficiency. I'm too far from the wall, I get hit in the face, and I catch, then squat, when I'm tired instead of doing it in a fluid motion. I see we got 12# balls in recently. NEW GOAL: Use those and do 10 or so in warm ups EVERY DAY until it gets prettier.

Deadlift 3-3-3-3-3 reps

195-205-215-225-235

1000m row (warmup)
Hamstring & Shoulder Mobility

C&J Assistance:
5x2 Split Jerk (45-45-55-65-85)
5x10 Med Ball Cleans (10lb)

Clean Variation:
Single Arm KB Clean 3x10 each side (25lbs)

Pressing Movement:
Push/Press 3x10

Puling Movement:
Pullups (weighted @20lbs) 4x3

Squat/Core:
Front Squat 3x5
60 second Plank

Capacity/Conditoning:
100m row/ 500m row/ 250m row
20 OH Med Ball Slam
20 Box Jumps (to 20" box, jump up jump off)

3x15 Back Extension
3x15 Weighted Russian Twists

400m farmers Walk w/ 2 35lb plates
20 Burpee Box Jumps
400m OH Plate Carry w/ 1 35lb plates
20 Burpee Box Jumps
400m OH Plate Cary w/ 1 35lb plates
20 Burpee Box Jumps
400m farmers walk w/ 2 35lb plates

2 sets of the Wendler ab circuit afterwards

1 RM Back Squat - (205)

1 RM Strict Press - (105)

1 RM Deadlift - (205)

This workout was the Main Site WOD 1 time on 06/29/2011
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

1) HBBS: 1X5@70%, 3X4@80% - 255. 295 (off 365)

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% (off 295) = 175, 190, 205

EMOTM: 3 burpees, 1 wall ball, 1push up (add an additional wall ball and push up every minute to failure, then decend - started on round 3 instead of round 1 (started at 3 pushups and 3 wallballs). Completed round of 10, just shut it down.

3x10 KB Swing @ 70#

Windmills (6 each side # 35) and Situps (25)- 3 sets

AM
Sprinting/Running
Some Jumping Rope + 800m Run + Dynamic Stretching (Warm-up)
6x20m Sprinting Drills (high kneesx2, marchesx2, skipsx2, straight-leg-boundsx2)
2x30m Controlled Sprints - (4.82, 4.74)
About 10 minutes of Easy Fartlek Biking + Static Stretching (Cooldown)

PM
Weightlifting
Deficit Snatch Pull Triples (40kg)
Deficit Clean Pull Triples (60kg)
3x5 Hip Thrusts (60kg)
Left Arm Isolation Work (5kg plate)
3x15 Partner Lying Leg Raises

Warm Up

400m Run
20 Air Squats
20 Push Ups
200m Run
20 Jumping Jacks
20 Seal Jacks
100m Run
20 Pass Throughs
20 Halos

Mobility

Olympic Wall Squat
Barbell Shoulder Smash

Strength

DB Strict Press (15 LBS DB)
4 x 10

WOD

3 Rounds For Time:

9 Front Squats (135,95) (65)
15 Bar Facing HR Burpees
21DU (42SU)

General warm up then:
started the Complex with:
75 lbs
90 lbs
105 lbs

115 lbs
125 lbs
135 lbs (I wore the belt on this and the next set)
140 lbs
145 lbs
The weights felt fine and good form, unti lthe last set, and I basically pressed the weight not Push Jerk. I was mad so I worked on push jerk so I used a medium light weight of 115 to tax me and work on the form and explosiveness from the hips when I was tired, toward the end of the set.

I finished with a strict push jerk with 115 lbs x 10 (no belt or anything)
quick stretch and then back to the park to play with the kids.
We went for a nice ride on our bikes after a dog walk