Strength / Skill:
- Shoulder Mobility Work
- 5 Rounds of the following complex:
2 DL
2 Hang Cleans
2 Front Squats
Note: All one complex, increase weight and do not drop bar through the 6 movements.
105#, failed first attempt at 115# and ran out of time.

WOD - (3) 5Min AMRAPs:
- 5 Minute AMRAP
- 5 DL (#235/175)
- 5 HSPU
- 1 minute rest
- 5 Minute AMRAP
- 5 Hang Cleans (#185/125)
- 5 T2B
- 1 minute rest
- 5 Front Squats (#135/95)
- 5 Lateral or Bar Facing Burpees

5 rounds @ 155#/ Used Box for HSPU
1 rounds @ 105#/ 2 Rounds at 95#
4 rounds @ 85#

POST:
10 Strict Snatch Press @ 45#
10 Drop Snatch @45#
5 Snatch-HH @45#
5 Snatch-HH @65#

5min 80% effort
10 box jumps 24/20" sd
10 kbs 1.5/1pd
SCORE: 5 + 3 BJ
rest 5mins

5mins 90% effort
7 push press 115/75#
7 CTB
SCORE: 6
rest 10mins

5mins 100% effort
10 thruster 75/45#
7 burpees
SCORE: 4
Notes:
- proper aer wamup
- work on sustaining pace on 80/90% efforts
- go out hard and try to maintain on 100% effort
- focus on breathing

Pre-WOD:
7 X 2 Dead Lifts

WOD - 3 Rounds For Time:
- 400 meter Run
---30 KB Swings (#53/35)
---20 Ring Push Ups
---10 Chest to Bar Pull Ups

Post:
-Tabata Sit Ups
-100 Double Unders

23:05
For me, this was going to be all about how long the 50 squat cleans were going to take me. I purposefully took it a little slow on the initial 50 L pulups breaking them into sets of 5 and resting for about 10-15 seconds between rounds. I then walked over to the area for the squat cleans and started chipping away. I initially thought of doing it the same way of breaking them into sets of 5 but found out quickly that would tax me, so I was breaking them into sets of 3-5, depending on how I felt.
I went back to the L Pullups and banged out 20 super fast, in sets of 10 (they felt so easy after all those squat cleans).
After about 28 I started feeling it big time. I then was breaking them into sets of 7,6,5.
Great workout. I took a really long time to warm up - about 30 mintues as it was early and this was going to be a long and hard WOD for sure. I wanted to beat 20 mins, and who knows maybe next time. I just have to take slightly bigger bites of the squat cleans into sets of 5 possibly.
All cleans felt good overall with good form and super ROM.

TGU Rotations at various positions: I like this for should warm-up/stability

A. PC build to a max in 10mins
-120KG (264#). failed 1st rep at this. hit second. need to develop proficiency in catching power clean in quarter squat.
rest 3mins
B. PC amrap 4mins 90% of A
-14 reps at 110Kg (242#). 5 the 1st minute, then slowed considerably. Last 10 reps felt like 1rm. see above on 1/4 squat.

rest as needed

C. 4 min cap
5 rounds for time
8 clean and jerks 95/65#
35 DU
-3rds+8C&J+30DU
-only broke once on 1st set of DU. Otherwise UB throughout.

D. 3 sets of:
15 GHD situs
rest 60s
13 glute ham raises
rest 60s
8 powell raises (10# DB)
-done.

25 minutes to find a 1 RM back squat

Warm-Up: 1×5 empty bar, 1×5 light, 1×3 moderate, 1×3 at same (rest 1 min. between warm-up sets)

Working Sets: Use 5-7 sets of 1 to find a 1 RM Back Squat. Rest 2-3 minutes as your rep increases in weight. This is why you are given a few extra minutes to complete. Keep record of your max weight as we will use the number in future training sessions.

“Conditioning”

4 Stations (1 min. at each station) x 3 rounds – 10 sec. transition to each station

Row

Kettlebell Swings (53/35)

Knees-to-Elbow

AbMat Sit-Ups

35 Wall Balls
1 Rope Climb
5 Squat Cleans 115# (Rx 135#)
5 GHD Sit Ups
5 HR Push Ups
2 Rope Climb
10 Squat Cleans 115#
10 GHD Sit Ups
10 HR Push Ups
3 Rope Climb
15 Squat Cleans 115#
15 GHD Sit Ups
15 HR Push Ups
4 Rope Climb
20 Squat Cleans 115#
20 GHD Sit Ups
20 HR Push Ups
35 Wall Balls

Warm up
3 min row or Airdyne
20 Lunges ea leg
10 Pose pull ea leg
10 Good morning
10 Shoulder dislocate
10 KB DL
10 KB Swing

Strength
DL 1RM Test
5 @ 50% x 2sets
3 @ 60%
3 @ 70%
1 @ 80%
1 @ 90%
1 @ 100+
past 80% and higher rest 2 or more minutes after each rep.

WOD
3 DL @ 75%
6 Situp with medball
9 Push press @ 65%
11 minute AMRAP

Posted on 10 December 2013

Warm up
250M row
10 Burpee
10 Shoulder dislocates
15 KB Swing
10 Squats with a 10sec hold at the bottom

Strength 1RM Test
Back squat
5 @ 50% = 135 x 2sets
3 @ 60% = 165
3 @ 70% = 195
1 @ 80% = 220
1 @ 90% = 145
1 @ 100+ = 275
past 80% and higher rest 2 or more minutes after each rep.

WOD
10-1
Hang Clean = 115lbs
KB Swing 35lbs

Posted on 8 December 2013

21-15-9

Pull ups with 100lbs of help
Thrusters (45lbs)