wednesday 111019 olympic/strength

"Lynne", 5 rounds for max reps:

Max rep body weight bench press
Max rep pull-ups

500 m Row
12 Squat Snatches
500 m Row
9 Squat Snatches
500 m Row
6 Squat Snatches

3 Rounds

33 KBS 1.5/1

33 Zero Count Burpees

33 Squats

33 Double Unders

16:26... until I realized I forgot to do my last set of squats... after lying down for roughly 2min and watching everybody else finish, I realized I went striaght to DU's after the 0 count Burpees, so I got up and did my squats for a time of 19:56.

In honor of Chief Petty Officer Nate Hardy, who was killed February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

As Many Rounds as Possible
2 Muscle-ups
4 Handstand push-up
8 Kettlebell swing - 20kg (44lbs)

For time (but not really for time)

50 rounds of:
1 Deadlift @ 65% of your 1RM - 265#
1 HSPU

Resistance Traning:
Banded Box Squats
Black Band Knotted
60% - 145 LBs
10x 2

Extras:
50 GHD Sit Ups
50 Back Extensions
50 Reverse Hypers (120 LBs)
50 Good Mornings (65 LBs)
300 Single Jump Rope (20 LBs)

Deadlift 5.5.3.3.1.1

5 min rest:

DU 50.40.30.20.10

HSPU 10.8.6.4.2

185/215/245 for Deadlifts

DU's and negatives to 1 pad on HSPU's

5 Rounds
400M Run
15 OHS Squats

5 Rounds for time:

5 Front Squat (185#)
5 Weighted Pull-Ups (45#)
20 GHD Sit-Ups

3 Rounds

33 KBS 1.5/1

33 Zero Count Burpees

33 Squats

33 Double Unders

That was tough.