BB Gymnastics (sick yesterday, so did the BB from then instead)

Snatch - 10 x 1 @ 80% (155lb) Felt good

C & J - 10 x 1 @ 80% (235lb)

Strength

1) Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
- 315lb Felt fairly light

-Rest exactly 2 minutes.

-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)
- 335lb felt very heavy. Made all reps

2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.
- Skipped due to increased reps in the BB portion for today

Conditioning

2 min ME Row for Calories
- 55 Cal

-rest 1 minute

4 min AMRAP of:
15 Pushups (hand release)
10 T2B

• 3 rounds + 12 reps

-rest 1 minute

4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups

• 3 rounds + 17 reps

-rest 1 minute

2 min ME Row for Calories

• 42 Cal

Pre-WOD:
1x20 Back Squat (Add 5% On Last Weight Used)

WOD:
"Death By 10M"
- Minute 1 ... 10M Shuttle Sprint
- Minute 2 ... 20M Shuttle Sprint
- Minute 3 ... 30M Shuttle Sprint
... etc.
Until cannot complete shuttle run ladder within 1 minute cap.

Post-WOD:
100 Sit Ups

125# for 20 reps, 10 rounds of the shuttle sprint. Last time I did 7, so this was an improvement. I had some time left before round 11 but I was spent!!
100 situps in 4 minutes flat - 50 - rest- 25- rest- 25

M/ 38/ 135 lbs/ 5'-6"
I did this one last night in the gym.. my body was a bit beaten up, but after a little warm up it felt o.k.. My ankle is so stiff and tight and hurts, but after the pistols it seemed like they felt better.
5 round of Mary - I broke up the last set of pullups to minimize the fatigue going into the 10 rounds of Cindy.
I was doing all movements to FULL ROM, especially the pullups.. ALL the way down.
MUs were tougher this time.. I had a couple fails. I did them in 3,3,2,2,1,2,1,1

Last time I did this on July 26, on vacation, with rings only, and got 19:50 BIG improvement.
GREAT WOD

Skill
Hit an 100 Double Under PR yesterday!
3x20 Unbroken Weighted Hand-release pushups 10kg (45s rest)
10 minutes of Handstand Walk practice

Strength
5x3 Overhead Squats 52.5 kg (3mins rest)

WOD
12 min AMRAP of:
7 Deadlifts (80kg)
25 Burpees
I kept a constant pace throughout and I did not sprint. My shoulders really started hurting after the first three rounds!

Crazy 8 Tabata

Tabata rounds of: (8 sets of each - 20 sec work/10 sec rest)

jumping jacks
squats
pushups
crunches
burpees
dips
shoulders
wall sits

Time: 32:00

Κτημα Συγγρου

http://www.endomondo.com/workouts/251845279/2853730

Skill
Max Pullups - 47 PR
7-rep PR!
3x15 Unbroken Wall ball Situps 8kg (30s rest)
Front Lever Progressions

Strength
5x1 Three Position Snatch 50kg (about 60s rest)
This was fun.

Endurance
4x600m Run (2mins rest)
2:17 - 2:33 - 2:53 - 2:58
My running was just awful today and I was going too slow!

WOD
Three rounds for reps of:
1min T2B
1min HSPU
1min KB Swings (28kg)
The HSPU felt pretty good and I went kipping all the way. The T2B were the ones that slowed me down the most and also my transition times were kind of slow. Good day!

Strength

1) Every 45 seconds for 7:30 (22 total reps):

2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension
205# w/ red band

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3 @ 100% – based off heaviest set from 121116, rest 90+ seconds.
195, 205, 215, 225

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

Every even minute for 10 minutes:

3 Clean & Jerks (full squat) @ 80% (185#)

Every odd minute for 10 minutes:

15 Burpees

*This effort should be scored by the amount of total time to complete all 5 sets of Burpees.

Midline

1a) 3X25 UB GHD Situps – rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.

5 - Power Cleans @205lbs
50 - Double Unders
50 - Ab Mat Situps
4 - Power Cleans @205lbs
40 - Double Unders
40 - Ab Mat Situps
3 - Power Cleans @205lbs
30 - Double Unders
30 - Ab Mat Situps
2 - Power Cleans @205lbs
20 - Double Unders
20 - Ab Mat SItups @205lbs
1 - Power Clean @205lbs
10 - Double Unders
10 - Ab Mat Situps

Warm up;
200
2x
Pareletes
5 push ups
10 dips
30 sec hold or hollow body
400 m row

WOD
20-15-10-5-10-15-20
KB swings
wts lunges
wted sit ups