For time:
30 Burpees
4rds:
10 Box Jumps
10 TTB
10 Wall ball
30 Burpees

Warm up(10)
10 plyo jumps
10 single leg deadlift
10 pik n grass
10 foot pedals in down dog(2ct)
100m run
10 body builders
10 active samson
10 ring rows
10 hollow rocks
:30 butterfly stretch

Workout(20)
Not for time
3rds
21's bench
21's curl
21's dips
21 arms only row pulls

Finisher
50 crunches
1:00 min chest opener

Front Squats (FS)

4 Set of 5 @ 85% 1RM

205 1 Set

195 3 Sets (broke the last set 2/3)

Then

Partners WOD

21-15-9
GHD Situp
Ring Dips
Relay Style

Team - JR and Tommy

WOD 121208:
BB Gymnastics

15 minutes to establish a 1RM Snatch.
- hit 175, failed 195

Strength

Front Squats (based off 121201):

1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80%, 255 lb
-rest 1 minute
2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85%, 265 lb
-rest 1 minute
3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 90%, 285lb

• Hit all reps. Felt pretty good.

Conditioning

3 rounds for time of:

50′ Prowler Push 250/175# (high handle)
50 Double-Unders
50′ Prowler Push 250/175# (low handles)
5 Hang Power Cleans 225/155#

• 9:06 Rx

AMRAP 8 RASKAS KUULA
- Russian swing x 20
- Maljakyykky x 15
- Kuulan siirto lankussa x 10+10
- Vuorikiipeilijä x 40

EMOM 12
- Hollow rocks x 30
- Rivekyykky 2KB x 12

AMRAP 8
- Rive+työntö x 20
- Sit out x 20
- Tempaus x 20
- Tähtilinkkari x 20

Rings:
Front Levers
Back Levers
Skin the cat

WOD:
100 Kettle bell swings
100 Tuck Jumps
100 Press-ups
100 Sit-ups
Done 17:55.00

For time:

5 rounds
7 dead lift 275 lbs -> sub'd 185 lbs
30 squats
7 handstand push-ups

10:50

For time:

30 OHS 95 lbs
28 dips
14 pull-ups strict
20 OHS 95 lbs
28 dips
14 pull-ups strict

12:29

10 settiä snatch+hang squat snatch

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips (Sub for ring dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups (Sub for Sit Ups)
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

Tough workout!!