Strength (Wendler):

Bench Press : 5x190, 3x215, 1x240
Hang Cleans: 5x175, 3x200, 1x220
Deadlift: 5x340, 3x385, 1x430

DU work - did a set of DUs between several sets of lifting - 8 x 30 reps

Skill: Rope climb- 15mins

Then,

3 Rounds

10 Handstand push ups (MOD: 1 round with 1 Abmat, 2 rounds on box)
15 Box jumps 24/20
20 KBS 2/1.5p (MOD: 1 pood)

Did 6 rope climbs. I really want to be able to do HSPU prescribed. Work on negatives during warm ups and keep adding more with 1 abmat into wods. KBS were all unbroken, I forgot about the silver kb's, use that next time when the wod is for 1.5 pd.

Warm Up

5 Rounds

Bear Crawl x 40 Ft.
Standing Broad Jump x 40 Ft.

Mobility

Barbell Gymnastics

WOD

Front Squat (70 Lbs)
10x1 OTM

Weighted Pull-Up (Negative Pull-Ups)
5x3

Weighted Sit-Up (15 Lbs Dumbell)
3x20

A 9.11. CFKoP original commemorative Team WOD
(teams of 2 athletes will work to complete the work load, one athlete working at a time)

Bear Crawl 500 feet total (down and back 5 times)
100 Step-ups (45#/25#)
100 Sumo Deadlift High Pulls (75#/55#)
100 Step-ups (45#/25#)
Bear Crawl 500 feet total (down and back 5 times)
Buddy Carry 200 feet total (carry down and back twice)

As a Team of 3:
343 KBS (55 lb) for the New York Fire Department (team total)
40 95 lb Clean & Press for Flight 93 (40 per athlete)
60 Goblet Squats (55 lb) for Law Enforcement Officers (60 team total)
184 burpees for the Pentagon and Flight 77 (team total)
2819m Run for the Twin Towers victims

After 40 min, we had made it 800m into the run and stopped.

W/U –
10 Passovers w/ PVC
Did not do rest of warmup to rest Achilles

Strength / Skill –
Pull Ups
Strict – Max Amount = 7
Kipping – Max Amount = 6
Weighted – Max Weight for 3 Reps = 10 lb for 2 reps

WOD – 1 Min Max Push Ups then
Immediately start 5 Min AMRAP
20 Slam Balls (sub situps)
1 Rope Climb
Rest 2 Min
5 Min AMRAP
20 Wall Balls w/ Slam Ball (sub GHD)
1 Rope Climb
Immediately start 1 Min Max Push Ups

77+5

Worked on clean and jerk complex for competition. did 95 3 times

For time,

60 Double unders
1 Rope climb
21 Thrusters 115/85 (MOD 45#)
21 Push ups

40 Double unders
1 Rope climb
15 Thrusters
15 Push ups

20 Double unders
1 Rope climb
9 Thrusters
9 Push ups

Firemen carry for skill

30 Pullups
30 Pushups
800 Meter run
20 Pullups
20 Pushups
400 Meter run
10 Pullups
10 Pushups
200 Meter run

19:10

9 minute AMRAP of:
9 Power cleans (125 lbs)
11 Box jumps (20")

then immediately into 11 minute AMRAP of:
9 burpees
11 wallball (20 lbs)

I made it through 5 rounds of the first set, 7 rounds of the second.

BBG:

EMOTM for 5 minutes:

2 Power Snatches @75% 1RM (135lbs)

Strength:

Back Squat: 235x5 265x5 275x5 315x2

Front Squat: 205x5 225x5 225x5

Conditioning:
20 Burpees over the box jumps 20in
40 TTB
20 burpees over the box jumps 20in
row 40 calories
20 burpees over the box jumps 20in
10 C2B pullups