3 rounds

5 stations, 1 minute per station without rest, then 1 minute of rest between rounds.

slam ball
20" box jump
75 lb. ovehead press
ab mat
Rower

This was a great workout...lot of fun with a big group of nice folks. It was nice having a partner to cheer me on the entire time. Gorgeous day, and it was great basking in the sun and sweating a bit

I did great on slam ball and rower. I struggled on overhead press. Ab mat gave me a bruise/brush burn on my tailbone! :o Box jumps were brutal immediately after slam ball.

AM: 60 min
Warm up for 10 min
1.Rowing intervals
A. 2x3000 m @ 2:08-2:10/500 m pace
- Rest 2 min between sets
- Times: 2.07.8, 2.07.6
- HR 174/189
Cool down for 20 min

PM: 140 min
Warm up & COS 20 min

1.HSW
- 16 m

2.Ring Muscle up practice
A. MU
- Drills
- EMOM10: 10 x 1 MU
- E2MOM22: 11 x 2 MU
- MU x 30

B. Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10

C. Ring support swings
- Accumulate 60 reps in sets of 8-10

3.Shoulder press cluster sets
A. 4 x 3-2-2 @ 30-32.5 kg
- Rest 15 s between sets, 2-3 min between rounds

4.Supinated Bent over row
- 5 x 8
- 45 45 47.5 47.5 47.5 kg

5.Accessory
A. 3 sets:
12 Supinated single arm pulldown - 10 15 15 kg
10 Straight arm lat pulldown - 10 10 10 kg

There is no description for this WOD as it is stat.

Result: 00:08:19

05-23-11 WOD Deathy By Squat Cleans

Death by:

Squat Clean 95/65

Box Jump 24/20

Add 1 rep of each on the minute until you can no longer complete that number before the next minute starts. Score Box Jump and Squat Cleans when you fail at Box Jumps only do Squat Cleans. Then after you fail at Squat Cleans continue with 4 Squat Cleans and 4 Box Jump on the minute until 20 rounds. You must complete all rounds to Rx WOD. If you rest at your failure point you must make up that round on the 20 min mark.

15 minutes of:
10 Kettlebell swings, 2 pood - sub'd 55 lbs. (~1.5 pood) dumbbell swings
10 Box jumps, 24 inch box
10 Ring dips - sub'd bar dips, no rings

9 rounds

Nice consistent pace. All exercises unbroken.

Workout alone.

21-15-9

Thrusters 95/65:::::: #35
Pull ups

SKILL / STRENGTH

Wendler - Week 3

Deadlift- bw #160
5 X 75% of Bench Weight - # 120
3 X 85% of Base Weight - # 135
Max Reps at 95% of Base Weight - 155 - 4 reps
Press - bw 45#
5 X 75% of Bench Weight - # 35
3 X 85% of Base Weight - # 40
Max Reps at 95% of Base Weight -45 # x 4 reps

WOD " Elizabeth"

21 -15 -9

Squat Cleans (135# / 95#) - 35#
Ring Dips - 1 round w/green band (too easy), 2 rounds w/blue
Blue band was tough - at end was doing dips one at a time

7 rounds for time:

10 wallballs @ 20 lbs/14 lbs
15 KB swings @ 1.5pd/1.0pd
20 DU's
1 Rope climb

all perscribed except the DU's, did 80 SU's for the first couple rounds and then tried DU's for last few rounds

Death by:

Squat Clean 95/65

Box Jump 24/20

Add 1 rep of each on the minute until you can no longer complete that number before the next minute starts. Score Box Jump and Squat Cleans when you fail at Box Jumps only do Squat Cleans. Then after you fail at Squat Cleans continue with 4 Squat Cleans and 4 Box Jump on the minute until 20 rounds. You must complete all rounds to Rx WOD. If you rest at your failure point you must make up that round on the 20 min mark.

Did a mile run in my warm-up today.
Score for WOD was 8/9 but I scaled down to 45#
Also at Round 15 my wrists started giving out and I had to scale down to the weighted bar (10#?) and just do form until the end of the WOD.

There is no description for this WOD as it is stat.