Pre-WOD:
-1 Round Max Shoulder Press

WOD: Test 1:
-Bench Press 1 rep followed by max set of Pull-ups

Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete - all the way up and down.

Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.

Post:
1K Row for time
3X -15 Weighted Sit Ups
-15 Unweighted Sit Ups

Pre-WOD:
-Find 1 round max Back Squat
-Find 1 round max Clean and Jerk

WOD:
Test #2
Maximum Weight:
15 Unbroken Clean & Jerks

*There is no time limit but the weight cannot be rested on the ground. Resting at the hang, rack or overhead is OK. At the ground, the athlete must touch and go. Score is weight used for the 15 reps (ex. 135 lbs.)

Scoring Chart:

Test 2 Clean & Jerk - Men
(4 Points) 115lbs - 135lbs
(8 Points) 135lbs - 159lbs
(12 Points) 160lbs - 189lbs
(16 Points) 190lbs - 224lbs
(20 Points) 225lbs+
Test 2 Clean & Jerk - Women
(4 Points) 75lbs - 85lbs
(8 Points) 86lbs - 103lbs
(12 Points) 104lbs - 122lbs
(16 Points) 123lbs - 145lbs
(20 Points) 146lbs+

Post: 1 attempt max time Plank

wlc baseline workout
3m power snatch, 95#
:30 rest/change weights
3m power clean, 135#
:30 rest/change weights
3m deadlift, 185#

prelim - 25/20/35 - 80 total

going for 25% improvement (31/25/44 - 100)

final - 32/25/38 - 95 total
18.75% improvement

Warmup
95#
10 dl, 5 power clean, 5 power snatch
135#
8 dl, 4 pc, 2 p sn.
185#
6 dl, 3 pc

Pre-WOD:
3 rounds of:
-Max reps Bench Press @ body weight
-Max Strict Pull Ups-weighted if possible

WOD - For Time
-20 HSPU
-40 Box Jump Overs (24"/20")
-60 Wall Ball Shots (#20/14)
-80 KB Swings (#53/35)
-100 Double Unders (modified: 100 unbroken singles)

Pre-WOD:
3 rounds of:
-Max reps Bench Press @ body weight
-Max Strict Pull Ups-weighted if possible

WOD - For Time
-20 HSPU
-40 Box Jump Overs (24"/20")
-60 Wall Ball Shots (#20/14)
-80 KB Swings (#53/35)
-100 Double Unders (modified: 100 unbroken singles)

Monday:
1 X 20 Back Squats (+5% if last week was completed)
For Time 10-9-8-7-6-5-4-3-2-1:
--Hang Cleans (#115/75)
--T2B

Tuesday:
Work Up to a Heavy Jerk
For Time:
3 Rds of
-5 Dead Lifts (#225/185)
-5 Box Jumps (30"/24")
(100 DU's)
3 Rds of
-5 MU's
-5 Def HSPU
( 90 O/H Walking Lunges with Medicine Ball)

Wednesday:
5 X 5 Close Grip Bench Press
For Time:
-1k Row
-30 DB Snatch/ 60 DU's
-20 DB Snatch/ 40 DU's
-10 DB Snatch/20 DU's

Thursday:
mobility/skill
6 AM Endurance
5:30 PM Yoga

Friday:
CF Games Open 14.1

Pre-WOD:
-5-5-3-3-1 Snatch

WOD -5 Rounds For Time (15 Minute Cap):
---5 Muscle Ups (mod: 5 Chest to Bar Pull Ups)
-10 Toes To Bar (mod: 10 GHD Sit Ups)
-15 Double Unders (mod: 30 singles unbroken)
-20 Wall Ball Shots

Post:
800 Meter Run

For time,
slamballs30/20
kettlebells 2/1.5
wallballs 20/14
pull-ups
back extensions
calorie row
hollow rocks
rope climb(1 climb equals 10 reps)
bar roll outs(like the ab roller)
lateral box jumps
double unders (3 jumps equals 1 rep)
jumping lunges
knees to elbows kettle bell snatch 1.5/1
The goal is 400 reps, any combination. Must do each exercise, minimum of 10reps and a max of 40(15 stations and people can start at different stations)

This was crazy. I mentally broke pretty early.

A) 5 rfq on the 2:00
5 burpees
4 hang squat snatch (50-60%)
4 snatch balance
105, 110, 115, 115, 120

B) 4 rfq :20:10
arch rocks
hollow rocks

C) 4 Rounds, each for time on the 6:00
250m row
10 db squat cleans, 35#
20 push ups
2:13
2:20
2:20
2:18

A) front squat 5-5-5 (+2-5)
210#

B) jerk, 10 minutes, heavy double
195#
Intentiona stop - shoulder tweak

C) 3 on the 4:00 (each for time)
200m row
10 strict ring pull ups
20 squats
10 strict ring dips
Round 1 - 2:26
Round 2 - 2:51
Round 3 - 2:56

ring pull ups were murder