4 Rounds for time:
50 Single Arm KB Swings Alternating (45 lbs)
200m Run
25 Hand Release Pushups

Did some pull-up work prior.

Temp was in the 90's and humidity in the 60's. Wunderground said it "feels like" 126F. It was probably the highest rate of sweat production I've ever reached. It was like a running faucet of sweat pouring off my face.

Warmup:
400m run
30/20/30

3 rounds:
10 HRPU
10 T2B
10 Dips

Equipment: 30lb ball

WOD:
Run 800

Ball Slam
Wall Ball

21,15,9

Power Hour:
OHS: 135x3 150x3 160x2

I did this with Kendall and it was a lot of fun.
I had actually used this as a warm up for 3 rounds a few days ago.

We did this with almost NO warm up at the museum on the grass outdoors in the super humid warm weather. Good stuff.
I did 12 complete rounds in 12 minutes.
Kendall did as well 12 rounds... she actually finished a few seconds before me. She was a great. I told her to not go too fast and pace herself and that 12 minutes would feel like a lot.
She was saying the her chest was beating a lot and she was getting tired. She killed it. She initially asked me if the clock stopped when she wanted to get a water break. I said no. She should stop and take a water break if she feels like she needs to but the clock keeps on going. She took a couple super short sips along the way.
I modified it for kendall as: 6 burpees + 14 regualr jump rope singles

We were both tired, and sweaty and breathing hard .. it was great.

Skill
Snatch Pull + Snatch - 50kg
Snatch - 60kg
Clean & Two Jerks - 80kg
3x6 Explosive Pushups

Strength
3-3-1 Front Squats
(100kg - 110kg - 120kg)

Midline
3x8 Barbell Back Extensions (20kg)
3x15 Partner Lying Leg Raises
3x15 Russian Hard-Style KB Swings (24kg)

Sprinting/Running
3 minute Run + Sprinting Drills + Dynamic Stretching (Warm-up)
Sprints - 10x10m
10x1 Standing Vertical Jump + 1 Depth Jump
3 minute Run + Static Stretching (Cooldown)

Midsummer Night 5k Series-July 2013

FIVE KILOMETER ROAD RACE

Wynnewood, PA 07/11/2013 07:00 pm Weather: Cloudy, Very Humid 83 Degrees

time - 27:47, pace - 8:57/mile

hang squat snatch: up to 100#
(failed at 105#)

CF Mainsite WOD:
135# squat clean, 15 rep
30 T2B
30 BJ
5 MU equivalents (2x)
35# KB PP, 30 rep
30 DU
95# thrusters, 15 rep
30 pull ups
30 burpees
300ft walking lunge w/35# plate OH
= 27:38

1 mi run = 8:22

3 Rounds of “Hope”

Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups: mod ring rows

Workout
20 min AMRAP of:
- 10 reps dumbell snatch @ 55lbs (5 ea. arm)
- 10 hand-stand push ups
- 10 toes to bar

Results
Completed 12 rounds

Notes
AC in the gym was out today. Had to take some extra water breaks and it was hard to maintain normal intensity. Despite that, this is one of my favorite workouts!

Strength:

Hang Squat Cleans - 3x135, 3x155, 3x175, 3x195, 3x205, 3x215, 3x220

Metcon:

AMRAP 12 Mins: 3 Hang Sq Cleans (180lbs), 6 Box Jumps (30"), 12 Jumping Lunges

Result - 6 Rnds + 9 Reps

20 minutes incline treadmill
10 minutes stepmill

Shoulder Warmup (2x)
10x Front Raise
10x Lateral Raise
10x V Raise

60 sec spidercrawl
Superset:
3x6 Incline Chest Press
3x6 Dips

60 sec spidercrawl
Over & Back 3x6

60 sec spidercrawl
6 Ways 3x6

60 sec spidercrawl
Hang & Swing 2x25 + 10 FROM