2011 CF Open WOD #5

20min AMRAP

5 Power cleans 145

10 Toes 2 bar

15 Wallballs 20

7+8

Sprint Intervals:

100M sprints - 8x100m all run bewteen 14 and 15 seconds (ran in flats, 35 degrees and windy) . Rest 2 mins between reps. Also did hurdle hops and stepovers on every other rep (4 rounds).

Muscle Up

skill
5-5-5 exactly shoulder width unbroken strict HandStand pushups (3mns rest)

workout
tabada hand release pushups
(15-12-9-9-7-7-7-8)

Skill
3x15 Weighted Pushups on Dumbbells 10kg (45s rest)
3x60s Weighted Plank Hold 10kg (60s rest)
3x2 Weighted Wall Climbs 10kg (45s rest)

Strength
5-2-2-1-1 Snatch
(40kg - 50kg - 60kg - 65kg - 70kg)
2-2-2-2-1-1 C&J
(40kg - 50kg - 60kg - 70kg - 80kg - 85kg fail)
4-4-3-3-2-2-1 Back Squats
(100kg - 110kg - 120kg - 130kg fail)

WOD
"Tabata Double Unders"
8 rounds of:
20 seconds of work
10 seconds of rest

Should have gone for thirty.

800 M run
30 snatch
800 M run

5 rounds:

Push prowler 50m
Sprint back to starting line
15 kettlebell swings
Sprint to prowler
Push prowler 50m back to starting line

Rest during partners' turns
Untimed

Didn't get sick!

Split Jerk 1-1-1-1-1

Then,

“Jackie”

1000m row

50 Thrusters 45#

30 Pull ups

Need to stay on pull up bar & try to keep thrusters @ sets of 10 the whole way through. Happy with the PR though. :)

12 ' EMOM
Even - 3 Power Snatch at 53#
Odd - 3 Power Clean at 73#

7 Mins
BURPEES = 52