A.

3 sets of the following:

Strict Pull-Ups, 6-8 reps @ 30X0

Rest 30 sec.

Side Plank, 60 sec. each side

Rest 60 sec.

B.

60 sec. push presses (65lbs)

60 sec. rest

60 sec. sit-ups

60 sec. rest

60 sec. goblet squats (25lbs)

60 sec. rest

3 rounds

"Amanda"

9-7-5
Muscle Ups - subbed Chest to Bar pullups and pushups, equal number of pullups and pushups.
Squat Snatch - PVC

100 box jumps

Teams of 2
1 working at a time
Non working partner holds a handstand. Switch when the handstand is broken.

• Tried hanstand hold, then plank, then holding bottom of squat

Skill
Gymnastic Movements on Rings

Strength
5x3 Front Squats 80kg (3mins rest)
1x15 Back Squats 60kg

WOD
For time
Run 1600m
50 One-legged squats, alternating
30 Hang Cleans (60kg)
The run wasn't that fast since the squats from before fatigued my hamstrings really bad. Also the one-legged squats really killed my legs although they didn't take much time and I did about three no-reps. I used the women's weight for this one but it still it was hard and I split the reps into sets of five. Hard workout!

15 Squat Cleans, 95# (75#)
30 Toes-to-Bar
30 Box Jumps, 20"
15 Thrusters, 85# (65#)
30 Push Press, 35#
30 Double Unders
15 Muscle-Ups (Progression)
30 Pull-Ups (Green Band)
30 Burpees
300m Walking Lunges, 35#

30 x Snatches
50 x Pull-ups
30 x Thrusters

Drop the bar once go run 200m for both barbell movements

Drop off pull-up bar twice go run 200m

A.Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85%
Rest 2 minutes between sets.

75kg-86-96-91-91-91-91-91

B.Every 30 seconds, for 5 minutes (10 reps), complete:
Hang Snatch x 1 rep @ 75%
(perform from just above the knee)

45kg, all reps successful

C.Three sets of:
Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch
Rest 45 seconds
Strict Ring Dips x 10-15 reps
Rest 45 seconds

66kg, 15/15/10

D.Three sets for max reps of:
30 seconds of Pull-Ups
30 seconds of Rest
30 seconds of Burpees
30 seconds of Rest

12/13
12/14
11/14

A.Three sets, not for time, of:
Handstand Walk x 10-15 Meters
L-Sit x 15-30 seconds
15′ Rope Climb x 2 ascents
(start climbs from a seated position)

missed...was late

B.Six sets of:
Hang Clean + Push Press + Jerk
(perform from high hang – keep chest vertical)
Rest 2 minutes

50-55-60-63-65-66(F push press)...65 is new PR for push press

C.Two sets for times of:
100 Double-Unders
75 Kettlebell Swings (24/16 kg)
50 Push Press (75/53 lbs)
Rest 5 minutes

7:38, 7:41

3 Rounds for time

200m
Down and back tire flips
200m
20 box jumps 30in
200m
20 Hand release P-ups
200m

C/O
50 4c Leg Lifts
100 bicycles

A.Three sets for times of:
15 Pull-Ups
50 Double-Unders
Rest 3-4 minutes

1:15 (UB pull ups, tripped 2x), 1:38 (tripped 2x), 1:15 (broke pull ups, UB DU)

B.Complete as many rounds and reps as possible in 20 minutes of:
4 Toes to Bar
8 Handstand Push-Ups
16 Kettlebell Swings (32/24 kg)

7 rounds + 11 reps

(Compare your results to May 19, 2012.)

C.Three attempts at:
L-Sit x Max Hold
Rest as needed

0:35, 0:38, 0:20