“Tabata OMG”

20 seconds work/10 seconds rest x 8 rounds each of:

1.wall balls 20#
2.T2B
3.med ball cleans 20#
4.burpees

then,

barski snatch complex x 7 rounds (1 minute rest between rounds)

“Baker’s Dozen”

20 min. AMRAP

13 WB 14#
13 KB 1 pood
13 Burpees

I got 6 rounds at 22 mins

Practice the Clean for 10 minutes. Focus on form, full hip extension is the key.
Workout
Complete 5 rounds of the following as fast as you can:
1. Rowing 200 meters
2. Clean 7 Reps with 40 Kgs / 90 lbs

Yes, I know its heavy

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x7 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x20m Pole Vault Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
Pole Vault Plant Drills
Few Pole Vault Takeoffs
High Jump Fosbury Flop Takeoffs up to 1.70m with a springboard (8-step)
Gymnastics (Some Glide Kips, 2x10 Decline Pushups + 10 Pullups + 10 Ring Dips)
Some Jumping Rope + Static Stretching + Foam Rolling (Cooldown)

Pre-WOD: 3 Rounds
-20 Grasshoppers
- 5 Bar Touching Burpees
- 3 Strict Pull Ups
Then:
5X3 Power Cleans (as heavy as possible)

WOD: For Time:
-10 Clean & Jerks (#135/95)
--Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
--8 Clean & Jerks
--Cindy
--6 Clean & Jerks
--Cindy
--4 Clean & Jerks
--Cindy
--2 Clean & Jerks
--Cindy

I did this on the fly with almost no warm up, outside on Christmas early evening, with only a long sleeve t shirt on, but it was fun.
I modified the Rx to make it harder as the Rx would have given me too much rest inbetween.
After the first round, I did enough to catch up to the posted workout below to make up for only going Rx the first minute.
5 Rounds of:
Minute 1: 1 MU + 25 Air Squats (super low and really opening up the hips - great movements with unbroken and good speed)
Minute 2: 2 MU + 15 pushups
Minute 3: 3 MU
This was a fun WOD
I rested for a couple minutes and then did: 3 rounds of about 40 DU and 15 1.5 pood KB swings for a cardio burn at the end.
I was PISSED that I lost my hardware on the jumprope and I ended up not getting it all in, and now I have to get another jumprope. - Annoying, but I felt really good overall.

Strength
12min EMOM
1 snatch grip DL + 1 hang snatch (power or squat)

55# (1 set), 65# rest of the sets. Did squat snatch last 3 sets.

WOD
18min EMOM
Min 1: 5 Deadlift (315/255)
Min 2: 12 T2B
Min 3: 30 sec row for cals

155#; knees. Did T2B for 1st set. 47 cals total.

Getting T2B movement down. Just need the flick of feet up to bar. Work on rhythm and mobility

1. Metcon “Macho Man” EMOM for as long as possible 3 Power Cleans, 185/135 3 Front Squats, 185/135 3 Jerks, 185/135 If this weight is too spicy, lower it. If you are unable to finish six rounds you must re-do the entire workout at a lower weight.
   95# 1-7, 115# 8-12
   Lunge vice Jerks

2. Skills EMOMx12: 7 TTB + 35 Double unders
   All TTBs, max DU - 28

I woke up early to get in a quick workout before we all went out to breakfast.
I stretched for about 15 minutes and did DUs and then played around with KB swings, KB cleans, and KB presses at varying lighter weights before going back to the bar and starting to do sets of 5 of squat cleans.
I did about 5-6 sets with 135 lbs for 5 reps each sets, with a couple minutes break in between sets.
I then used the KBs goign from about 35 - 50 in 5lb jumps doing 5 KB snatches per arm per set.
Quickly stretched out for about 5-7 minutes and then went home to shower and get ready for breakfast.

in 2min :

50 push press (50kg) --> 20

1min rest
in 2min :

40 pull-ups --> 23

1min rest
in 2min :

30 back squat(50kg) --> 30

1min rest
Then
2 rounds

15x Pull-ups
10x Power clean (40kg)
5x Thruster (40kg)