155 pound Squat Clean and Jerk, 30 reps The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

I went into this knowing I would do all singles. I could've scaled to 135 or less to make this a Grace style wod and shoot for sub 5 but I wanted to test my strength on this one. I wanted to see how that many reps with that weight would feel at the end. Very happy with this!

Time 10:35

Warmup:

7x2 (2 powerclean/1 jerk)

Workout:

• 8 min AMRAP
• 8 hang cleans (135lbs)
• 8 situps
• 8 hand release pushups

Reps of 10-8-6-4-2
Deadlift 165/245
Box jump 28/40
windmill ball slams 6/10

Box jumps scare the poop out of me! So I scaled it down to a 24 inch box instead of 28. That was a big deal for me. Everything else was RX. I liked this one.

About to go back into the gym to work on gymnastics skills and maybe do yesterday's WOD since I missed it due to resting.

Squat Challenge- 20 reps. This is the first official day of the Challenge. You will subtract 80# from your 5rm that you did earlier in the week. Perform 20 consecutive reps without racking or dropping the weight. Live another day.
Found 5 RM, 225. Maybe could have done more, but felt shitty. This will be hard enough anyway.

Then,

For time

2k Row - 7:03.5

Made a tactical error in the last 500, sprinted too early. Next time, even pacing til the last 20 or so pulls.

Yeah, that's right. You have to be "special" to do this 100 day burpee challenge. Ugh.

Burpees:
1

Warm Up:
2x
10 Toes to Bar
10 Jumping Squats (my legs felt like lead)

Mobility:
PVC pass-through
Pain ball on feet
Samson stretch

MetCon:
(1) 200 Jump Ropes
(2) 3x
7 Front Squats @ 185 lbs
14 Russian Kettle Bells @ 2 pood
21 Clapping Push Ups
(3) 200 Jump Ropes

F.O.D

4 ROUNDS FOR TIME OF:

3X3 SHUTTLE RUN (150M)
40 KBS 50/35
10 COMBO
20 BARBELL O.H. STATIONARY LUNGES 65/45
10 DB OR KB ONE HANDED SNATCHS

Warm-up Drills (04.02.2012)
Run 400m
2 Rounds of
10 x Medicine Ball Cleans (20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Mobility**
-Groiners (:15 min per side)

''Back Squat 5-5-5+'' (04.02.2012)
Work through the following sets of Bench Press using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Back Squat 1RM 135lbs.

''The Embassy Sweets'' (04.02.2012)
For time:
Run 400M - not enough rowers on WOD start.

9 x Box Jumps (24'')
9 x Push Press/Jerk (35lbs)
Row 35kcal
15 x Box Jumps (24'')
15 x Push Press/Jerk (35lbs)
Row 20kcal
21 x Box Jumps (24'')
21 x Push Press/Jerk (35lbs)

5/3/1 Military Press
Warmup 5x55, 5x70, 5x86
Cycle 5x95, 110x5, 120x5+ (9)

WOD:
5RFT:
5 Push Press @ 115#
10 Push ups
15 Double unders

For Time

Row 1000m

Then,

Squat Snatch (

5-5-3-3-1-1 @65%, 75%, 85%

125 Snatch, sad. Snatch is my least favorite lift.

“Fight Gone Bad”

Wallballs 20/14

Sumo deadlift high pull 74/45

Box Jumps 20in

Push Press 75/45

Row (cal.)

Perform as many reps as possible in 1 min. at the first station. At the end of 1 minute, move to the next exercise without rest. Continue on to the next movement after 1 min, without rest. After you finish all 5 stations, rest 1 minute.

Score is total reps + calories on rower

3 Rounds