http://www.crossfitsouthie.com/mini-marathon-monday

WOD
Eva
5 Rounds
800m Run
30 KB Swings(2,1.5)
30 Pull Ups

L2 – 4 rounds of 20 each (1.5/1) <===
L1 – 3 rounds of 15 each (1/.5)

Notes
Holy crap, it was hot! 85 or so, which is especially rough for the Boston Marathoners today.

I need to work on Pose running more. I've been reluctant to work on it during WODs because of tiredness, so I need to do it in my spare time.

On KB swings, I'm going to start trying the snatch method. They teach beginners to swing the KB with locked arms, which is simpler, but that method often causes overswings at the top and puts more stress on my back at the bottom. Goose showed us this method where you start with the hips and then high-pull the KB upwards with bent arms, pushing it into a lockout overhead. Apparently, this is also beneficial for competitions, where the KB has to be completely vertical at the top.

" Barbara "
5 Rounds for time of:
20 Pull ups
30 Push ups
40 Sit Ups
50 Squats
Rest exactly 3 minutes between rounds.

I destroyed my last time but I was still annoyed at my 3rd round just being horrible.

round 1: 2:42
round 2: 2:54
round 3: 5:00 my sit ups were slow and my air squats were just atrocious
round 4: 4:44 my situps were again super slow and air squats too..argh.
round 5: 4:37 situps recovered a bit but air squats remained horrible

good side: unbroken on all pull ups for 4 rounds and 15-5 on round 5
pushups: 30, 30 on first 2 rounds, 3rd round: 15, 5, 5, 5, 4th round: 10, 5, 3, 3, 3, 3, 3 5th round: 10, 5, 5, 3, 3, 4

For time
60 Sit Ups
50 Air Squats
40 Push Ups
30 Box Jumps (24/20)
20 TTB
10 Pull ups(1 Purple Band)

Warmup group run to Levee

Form into 2 person teams. You Go / I Go format

Partner 1 = levee sprint then 10 pushups on top of levee, run back down and tag partner who is resting
repeat for 7 rounds

*When both partners have completed 7 rounds. They will run back to the gym as a 2 person team.

400mtr run
21 x Kettlebell swings @ 24kg
12 x Pullups
X 3

Prior to the Wod we did muscle up transition practice

Yeah! We haven't done those in, like, 24 hours.

Interesting class tonight. Mixed up the lifts a bit and made it even more fun.

Warm Up:
5 minutes Jumping Rope
24" Box Jumps
Squats

Mobility:
PVC Pass-through
Handstand Holds
PNF Hamstring

Max Effort:
Power Snatch + Snatch
2x 1 @ 65% of 1RM (95 lbs)
2x 1 @ 65% of 1RM (95 lbs)

Each set is a power snatch, after which the bar is reset on the ground, followed by a Squat Snatch.

Power Clean + Push Jerk
5x 1 @ 65% of 1RM (105 lbs)

Each set is a power clean, after which you set the bar for the push jerk, followed by the push jerk.

Then ...
3x
Max Reps BodyWeight Bench Press (165)
1 minute rest
Max Strict Pull Up, Chest to Bars
4/6,2/6,2/6

BarBell Work (From OutLaw):

1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.

Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

WOD:

AMRAP in 10 min

200m run
10 Cleans (135#)
10 Push ups

-Rest 5 minutes-

AMRAP in 10 min
50 Double unders
10 Deadlifts (185#)
15 sit ups

4rounds each AMRAP

20kg Back Squat:
- 40secs, 30secs, 20secs
- 40secs rest between each round

Single Arm 16kg KB Snatch:
- 35secs, 25secs, 15secs
- 75secs
- rest 40secs between each round

Single Arm 16kg KB Swing:
- hold breath for 5 swings, 6 swings, 7swings, 6 swings, 5 swings
- 30secs rest between rounds
- 3 rounds:
- swing for 10secs whilst holding breath, then 20secs of swings whilst breathing
- 30sec rest between rounds

Burpees:
- 3 burpees whilst holding breath, then 3 whilst breathing
- 3 + 4
- 3 + 5

Thrusters @ 25kg:
- 3 rounds x 30 reps
- 1min rest between each round

Bike:
- 1km flat out
- rest 80secs
- 500m flat out

30 Diamond Sit Ups
30 Shoulders to knee crunches (hold legs bent in air)
60secs straight arm plank

Wendler:

Front Squat: 5x135, 3x155, 3x185, 3x215, 5x235, 3x265, 1x275, 1x285, 1x295
Thrusters: 3x135, 3x155, 3x175, 3x185, 3x200, 1x210 (failed on 2 and 3)

Metcon: 2 Rnds: 20 Push Presses (135lbs), 500m row, 40 KBs (70lbs), 500m row

Time: 18:42

Elements: DU work - did first 60 unbroken - did several 20, 30, 40 unbrokens

With a partner:

3 rounds: 1 minute on, 1 minute off of:

Wall balls 20#
Ball slams 50#
Ghd sit ups
Weighted walking lunge 45#

Wall balls: 30, 25, 27
Ball slams: 15, 13, 15
Ghd: 15, 18, 16