WOD Rx
50 Double-unders
25 Wallball “2-fer-1s” (20/14) - scaled to 1 round of regular WBS, 2 rounds of Front Squat with 12 lbs ball
3 rounds
rest 2min
20 wall balls (20/14) - scaled to Front Squat with 12 lbs ball
25 KB swings (24/16kg) - scaled to one arm KBS - 12 kg
5 rounds - Completed 3 full rounds prior to 15 min cut off

A) Three sets, not for time, of:
Pistols x 3 reps each leg
(lower yourself down on one leg, switch feet at bottom, press up with the other leg)
Rope Climbs x 3 ascents
Double-Unders x 30 reps

done as rx

B) RKC 10-Minute Snatch Test:

Complete as many reps as possible in 10 minutes of Single-Arm Kettlebell Snatch @ 16 kgs

156 reps

A) Take 10 minutes to build to a heavy, but not 1-RM Clean & Jerk

35, 40, 45, 50, 55, 60, 65kg

B) Five sets for times of:
115 lbs Ground to Overhead x 5 reps
Pull-Ups x 10 reps
Rest 3 minutes

1:20, 1:06, 1:02, 1:02, 1:25

C) Five sets for times of:
Sprint 100 Meters
Rest until fully recovered

16.2, 15.5, 16.3, 16.2, 16.3

BB Gymnastics

10X1 Split Jerk off Blocks – you may work up to a 1RM if technique is solid, rest 60 sec.

135/155/185/205/215/225/230/235/240/240

Strength

1a) 10X2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest 60 sec.

225/225/225/225/225/225/225/225/225/225

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Seated Dumbbell Press– heaviest possible (all sets), rest 2+ minutes

65/65/65/65/65

BB Gymnastics

1) 7X2 Vertical Snatch off High Boxes (just above knee) – heavy but fast, rest 60 sec.

135/135/135/135/155/155/155

2a) 4X3 Snatch Pull – heavy, rest 45 sec.
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

155/185/185/185
115/115/135(2)/135(1)/115(2)

Strength

1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X10 Strict T2B – rest 60 sec.

75 Power Snatch for time 75#

Strength: 60%, 65%, 70% x5 Back Squats
95, 105, 115

WOD: 3 RFT
7 C2B Pull Ups
400m Run
7 C2B Pull Ups
2 min rest between rounds

Post WOD: 3x25 situp sprints

Warm Up
2x
10 Push Ups
10 Presses with 45 lbs Bar
10 Push Presses with 45 lbs Bar
10 Push Jerks with 45 lbs Bar

Mobility:
Should Work with Kettle Bell

Max Effort:
3x Max Reps Bench Press @ 90% of 1RM
165 lbs
[7, 4, 3]

MetCon:
3x
5 Push Press @ 115 lbs
20 Wall Balls @ 20 lbs
30 Double Unders
10 Toes to Bar
30 Double Unders

3 Rounds for Warm up:
5 Squat Jumps
10 KB Swings
15 Pushups

For Time:
Reps of 10 down to 1
Snatches @ 95#
Stick jumps x2

Strength:
Snatches
7:00 to Establish a 1RM
205# (PR)

GHD Situps
3x30
Back Extensions
3x30

JIll's Birthday

STRENGTH
Shoulder Press
5 x 60% of 1RM (70lbs)
5 x 65%
5 x 70%
45, 50, 55 lbs

WOD
AMRAP in 12 mins
5 handstand pushups (alternated between hand release push ups and using the bench in a pike position)
7 ground to overhead (95/65)
9 air squats
65# clean and jerks

Did 6 rounds, 5 HR pushups, and 5 Ground to Overhead - 6 + 10, 136 reps.

POST
50 rings dips in as few sets as possible.