JIll's Birthday

STRENGTH
Shoulder Press
5 x 60% of 1RM (70lbs)
5 x 65%
5 x 70%
45, 50, 55 lbs

WOD
AMRAP in 12 mins
5 handstand pushups (alternated between hand release push ups and using the bench in a pike position)
7 ground to overhead (95/65)
9 air squats
65# clean and jerks

Did 6 rounds, 5 HR pushups, and 5 Ground to Overhead - 6 + 10, 136 reps.

POST
50 rings dips in as few sets as possible.

Back Squats
3-3-3-3-3 @ 173 bs

Inman Mile - modified

400 m walk with 113 lbs bar on the back
Had to drop the bar around 150 m, then walked holding the bar in my hands for another 100m, until got help from Matt to put the bar back on my shoulders to walk the rest. Decided not to try to clean and jerk this weight with the recent shoulder injury.

Plus Inman Mile (modified to 400m/600m or 800m)
From the U.S. All-Round Weightlifting Association, USAWA: “The lifter will have loaded onto his/her shoulders a weight equal to 150% of bodyweight. The lifter will then carry the weight a distance of one mile. Gait is optional. Resting is allowed, but neither the lifter nor the weight may be supported. Records will be kept in both pounds and time. Should the weight be touched by any aide once the lift has begun, the event is terminated. The lifter may be handed refreshments during the lift.”
* This is hard, and for many impossible. Start with bodyweight and see how far you can take it. Then, if not able to make the 400m, rest and start again with largest load you estimate can be carried for a 400m regardless of time.

TGUs, 5 on each side: 24kg KB, relatively easy.

AMRAP in 7 minutes of:

100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

82 reps RX'd.

3rds

1min power clean 65lbs 11, 11, 11
1min rest
1min push press 65 lbs 13, 13, 13
1min rest
1min burpees, 15, 15, 15

Class will be at 4:30 on Tuesday.

Skill:
3 x 5
Pistols
Muscle ups (or weighted ring dips)

WOD:
20 minute AMRAP of

5 ring dips
10 toes to bar
15 wall ball
20 double unders

Travis 6 rds + 10 reps

STRENGTH
Shoulder Press
5 x 60% of 1RM
5 x 65%
5 x 70%
100, 110, 120

WOD
AMRAP in 12 mins
5 handstand pushups - from ground
7 ground to overhead (95/65) - Snatch
9 air squats

7 rounds flat

POST
50 rings dips in as few sets as possible. - 3
1st set - 1MU to 20
2nd set - failed MU - 15 on low rings
3rd set - MU to 15

4 rounds for total reps of the 4 minute dual effort of:

2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups

2 minutes to complete:
1 ME UB Set of Power Cleans @ 75%

2/5
2+6/5
2+9/5
1+39/2

Notes: Power Clean weight is based off of 1RM Clean of any style. This effort should be performed by doing the 2 min. AMRAP first then taking the next 2 min. to complete a single ME UB set of Power Cleans. The athlete may start the Power Cleans at any point during the 2 min. interval, but when the 2 min. is complete the set is over even if the athlete has not broken. Again, the flow of the WOD is: 2 min AMRAP – 2 min to complete 1 ME UB set of Power Cleans, repeat 4 times. ME/UB means Max Effort/Unbroken. When the barbell stops on the ground the set is over. All reps should be touch and go. Resting in the rack position is acceptable. If the set of PC only takes 30 seconds, then the remainder of the 2 minutes is rest.

We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.
The Declaration of Independence July 4, 1776

“INDEPENDENCE DAY”
76 Reps each of :
Ab Mat Sit Ups
Wall Balls 
Double Unders
KB push press (38 each arm)
KBS
Knees to Elbows 
Push Ups
Air Squats
Slamball
Burpees

This workout won't be easy. It's a small price to pay compared to the many sacrifices that have been made on our behalf, so that we may live free.

5x3 OH squats 90#
4 rounds of:
-400m run
-10 pull ups
-20 lunges
-30 sit ups
-20 squats
-10 toes to bar

cash out = 2 rounds of: max bicep curls - sprint 400m- rest 1 min

a. 2 x attempts at max wallballs @10kg
1. 41
2. 17

b. 5 rounds - 1 minute per station of the following

1. mountain climbers
2. shuttle run (10m)
3. kettlebell swings @24kg
4. skipping (double unders if you can) 2minute rest between rounds

c. 5 minute abs