3x5 Bench Press (95lbs)
Dead-Hang Pull Up Work

One Round of WOD #1
30 Double Unders
15 Power Snatch (55lbs)

I didn't sleep too much last night (stayed up too late waiting for the WOD announcement and then awoke at 3am to check...), so I decided to just play around a bit. As far as WOD #1 goes, this is not a sustainable pace (for me)...my goal is going to be 6+Rounds. I fear for my shoulders...

BW: 130lbs

3-2-1 reps of
Power Snatches (155#)
Clean and Jerk (195#)

Epic fail! Too much weight. Should've done 145#/185#

AMRAP 10 min:

30 DU's
15 ground-to-overhead (75/55#)

Rope issues...

8 x 1-arm russion kettlebell swings (1.5p/1.0p)
8 x 1-arm kettlebell overhead squats
8 x 1 – arm kettlebell SDHP

6 rounds

then…

1 x 750m row

The row was not for time..but managed it in 2:36.

For Time:

50 KBS 2 pood
50 Box Jumps 24" Box
1000 meter Row
50 GHD Sit Ups
50 Double Unders

5x5 Front Squats (one set at 62 pounds and four sets at 52 pounds)

Rowing 1,000 meters

For time,
800m Run
then;
21-15-9 “Pet Rock”-perform all exercises (21-15-9) with medball 20/14
Over Box
Medball clean
Wallball
Abmat
Then;
800m Run
Clock stops after completion of second 800m Run.

10 min AMRAMP
30 Double unders
15 power snatches

2 Rounds +30 Double unders

WOD:

100 Double Unders

10-9-8-7-6-5-4-3-2-1
Clapping Push ups

Box Jumps

400 Meter Run

Post WOD:
5x3 Shoulder Press (95#)

10 Rounds

• 5 DL 225/115
• 15 side jumps over bar