"31 Heroes" WOD event.

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#) (65)
6 Rope Climbs (15 ft. ascent) jumping rope pull ups
11 Box Jumps (30/24″) 22"

Partnered with Chris. 45lb plate for runs

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps. 12 rounds + 2 thrusters (302)

6.37 miles
Trail run, perfect weather
56:37

3 heavy thrusters on the minute for 12 mins
I did a slow and steady warm up, burgener warmup with a lighter 40 lb barbell
45 lbs x 10 (concentrating on bar location, balance, and speed through the middle)
75 lbs x 8 (same concentration)
95 lbs x 8 (good weight balance and wrist and arm positions)
115 lbs x 4
125 lbs x 3

WOD:
125 lbs x 3 for the 1st 6 rounds
135 lbs x 3 for the last 5 rounds
145 lbs x 3 last round
(I wore wrist wraps for all WOD sets. not too tight to minimize and wrist pain later on)
POST WOD:
sets of 3 on each arm of single arm dumbell snatch:
25, 30, 35, 40, 45 lbs
all felt good and not too hard. I pulled a muscle in my lower/ mid back on the WOD, and started to feel it on the snatches.
Went swimming with the kids and Liz for about 1 1/2 hours + gymnastics, etc. after that.

Sit Ups & Double Unders
10
20
30
40
50

For time
100 C2B

Every brake
5 cal ski erg
10 GHD-sit up
15 DB deadlift 2x22,5/15kg

Barbell complex w/ 175# for 9min

21-15-9
Power Snatch 135#
200m Run

Back Squat:

2x225, 2x245, 2x305, 2x345, 2x365, 2x375, 2x385, 2x400

Metcon:

10-9-8-7-6-5-4-3-2-1 - SDHP (95lbs), Pushups (gs), Push Press (95lbs), Pullups, KB (70lbs), Burpees

Time: 30:45

31 minute partner AMRAP:

8 - 115# thrusters
6 - rope ascents
11 - box jumps 30"

1 partner runs 3 laps with 45# sand bag while the other does the reps in the workout, then partners switch

** scaled weight down and pull ups after 15 mins

31 minute AMRAP

400 m weighted run (#25)

8 thrusters (#65)
6 rope climbs
11 box jumps

Pre-WOD:
Find 1 RM on back squat and shoulder press
Backsquat: #175
Shoulder press #75 (Boo, previous 1RM was 80#)

WOD for Time:
15-12-9
DB squats/ thrusters (#45/25) -
Walking lunges
7.25

PostWOD
4 x 100m sprints (did 2 and the hamstrings were done)