Group warm up, then,

Using ascending weight

Press 1-1-1-1-1: 55, 60, 65, 70, 75

Push Press 3-3-3-3-3: 65, 70, 75, 80, 85

Push Jerk 5-5-5-5-5: 75, 80, 85, 90, 95

5 rounds - 45kgs - 7:35
3 power snatch
6 OHS
9 Pull ups

10 minutes of Cindy
14.5 rounds

Got sick, first day back. New Years Resolutions!

I really need to do mobilization

Front Squat
Overhead Press
Power Clean

5 RFT

5 ring rows
5 push ups
5 power cleans 95#

AM
Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
6xHigh Jump Sprinting Drills (high kneesx2, 1-step takeoffs, 3-step takeoffs)
5xHigh Jump Takeoffs
5xHigh Jump Takeoffs at 1.20m (horrizontal sit position land)
3xHigh Jump Takeoffs at 1.25m (diagonal sit position land)
4xHigh Jump Fosbury Flop Takeoffs at 1.30m
Gymnastics (1 Legless Rope Climb, Some Handstand Holds)
1 Lap of the Infield + Foam Rolling (Cooldown)

http://www.mobilitywod.com/2011/04/episode-226-recovering-your-overheadpressing-shoulders-after-workout-4/

Run 6 Miles

10 rounds
5x Power clean (155#)
10x Push-ups
15x Double unders
(-Submitted by Jeff Fincher-)

5 rounds:
250m row + 25 DUs

OPWOD THURSDAY 5/8/14

Strength: DB bench press – Warm up with 2 sets of 6-8 reps with light DBs, then 3 rounds:
Max rep DB bench press, palms in (Choose a weight where you can do 15-25 reps)
Rest 2 minutes between sets
55# x21, 55# x9, 45# x11

Stamina: 3 rounds, not timed: 10x strict chin up, 20x band pull apart (Medium band), 25m plate pinch farmers carry (AHAP)

farmers: 15#, 25#, 35# (4 breaks)

0.5 mile run: 4:10

5 Rounds, no time of:

210 lb Sled pull down drive way
Sprint back
2 1/2" hose load clean and carry down driveway
Sprint back
50 lb Kettlebell swing x10
Sprint down driveway and back
100 lb keg carry down driveway followed by clean and press x2