OHS 5x1 (85, 105, 115, 130, 140# (failed twice))
Power snatch + snatch push press + OHS
1x2+2+1 @70%, 2x2+2+1 @75%, 2x2+2+1 @80% (70, 75, 80#)
Power clean + push jerk
2x2+1 @75%, 2x2+1 @80% (110, 120#)
Back squat 1x20 @120#
Snatch pulls 4x3 @95% (95#)

For Time
Run 1 mile
30 S2O (155/95#)
Run 1 mile

3 x 3 min AMRAP + 3 min lepo

*Max cal row

*Max reps ropeclimb

*Max rounds 5 x box over burpees + 5 x toes to bars

12 minute AMRAP
200 meter row
20 hand release push-ups
400 meter run
40 air squats
max reps clean and jerk (185/125)

Baseline: Pre-SOP and box breathing, then ROM Drills.
20 minutes of grinder PT:
30 Push-ups, 30 air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups , 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists
Time: 14:04

Baseline WOD: “Angie”. Complete the following for time:
•100x double-unders
•100x push ups
•100x sit ups
•100x air squats
Time: 17:00

Stretch

Event 1
5rds for time
5 Deadlift 275#
10 Bar over burpees
4:37

Event 2
3rds for time (10min time cap)
30 Wallball 20#/10ft target
30 Ground to overhead 75#
132reps

Event 3
For time
15 Cleans 155#
30 T2B
30 Box Jumps
15 C2B Pullups
30 Double Unders
15 KB Thrusters 1.5pd
30 Burpees onto plate
15 OH Lunges 45# plate
17:26

“The Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (35/26)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (20/ 14)
50 Burpees
50 Double unders

Had to wait for stations to open up. No more 26# KBS so used 20. K2e sucked. 12# wb

Pre-SOP and box breathing, then ROM Drills. 3 rounds – Row 200m, 5x strict press, 5x pull-up

Strength: Push press – Warm up then, 80% x 3 reps, 85% x 3 reps, 90% x 3+ reps.

45,60,65

Work Capacity: Complete 10…1, 1…10 of the following for time…
Frog complex (135#/95# scale if necessary)
Burpee
Note: *Frog complex = squat clean + thruster + back squat + thruster. For this WC one rep equals one time through the cycle. Do 10 complex, 1 burpee, then 9 and 2, and so on to 1 and 10.

65,

Time: 30:00

This is the CF Games Open WOD 11.4

This is a 10 minute AMRAP:
60 bar facing burpees (you hav to start perpendicular to the bar. You have to jump and land with 2 feet. Chest and thighs have to touch the ground.
30 OHS (starting from the ground, using 120 lbs) do 30 reps with hips below knee, and opening up hips all the way at top.
10 MU (you have to flash knuckels at bottom turn out)

I did this with some warm up. I was not too into it, but got motivated while warming up. I did the 60 bar facing burpees in about 4:30, but lost time because I forgot to put the 2.5 lbs on each side so had to do that before starting to do the OHS.
I did use wrist wraps and a belt to protect and aid me in going safely and faster/ more reps per set.
I did the OHS in: 12,8,7,3 (I should have probably only done 10 the first set and not rested as much between sets)
I did 6 continuous MUs but I did not flash out the knuckles at bottom. I also might have gone a few seconds past the WOD limits. I had to run to the rings because I was at the squat rack area to do this. I was better off overall.
I think last time, originally I only got 2 MUs, but I was really better situated with the bar right next to the rings, etc.
I would say I'm fitter today

1.6 km run
50 wall ball @ 20 pounds
40 chin-ups
30 thrusters @ 40kg
20 Burpee over bar
10 HSPU

100 Dead Lifts #155
If you set the bar down it's 10 Burpees (no time limit)
25=10
20=10
20=10
20=10
15

WOD:
5 rounds

6 HSPU
10 TTB
14 KB Swing #53
13:34