Warmup

50 DU's or Attempts

2x
10 KB Swings 35lbs
8 Pushups
6 Air Squat

Mobility -
Hips
Shulders

WOD

A) Pull-up Review Kipping and Butterfly

*** form is starting to appear on this... not there yet but soon.

B) 15 Minute AMRAP

Scale
RX 115/85
1st 95/65
2nd 75/55
3rd 65/45/35

3 OH Squat
3 Sit-ups
3 Burpees
6 OH Squat
6 Sit-ups
6 Burpees
9 OH Squat
9 Sit-ups
9 Burpees

** Start over at 3

This was a burner.... the class averaged in the 3's for rounds... I raced the clock to finish my 3rd... This was only my second time with OH Squat so I kept the weight fairly light.

Score: 3

5-5-3-3-1-1 Snatch (45#)

Then,

15min AMRAP

5 Snatch 135/95 (MOD 35#)

15 Deadlifts 135/95 (MOD 75#)

30 Double unders

6 rounds +33

Hangover WOD! Just glad to get in there and finish it :) Snatches got a little better toward the end, but still need to get better form before trying to add more weight. Highest DU's was 18 together.

5 rounds of:

• 2 minute rounds followed by 2 minute rest:
• 200M Run
• 10 Thrusters (95/65)
• As many CTB pull ups as you can*

Enter total number of Pull-Ups for score (in reps field)

Post WOD:

• 80 sit ups
• 40 T2B
• 40 GHB

“Burpee Pull Ups On the Minute” (aka "Death By _____") (14)

Complete one Burpee Pull Up on the start of the first minute, two Burpee Pull Ups on the second minute, three Burpee Pull Ups on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.

~and~

“Box Jumps (30" box) On the Minute” (18)

Complete one Box Jump on the start of the first minute, two Box Jumps on the second minute, three Box Jumps on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.

-and-

Kettle Bell swings (53#) same rotuine as above (12)

*plus a 45" flat foot jump and 1 muscle up on bar

2 attempts of max rep double unders (89)

Then

3 rds of:

5 sandbag bear complex 100#
10 overhead jerry can lunges (7/8 full)
15 jerry can swing (7/8 full)
20 situps
2 atlas stone lifts**145#

**1 lift, each shoulder

Cash out - 4 rds of:

30 second overhead Barbell hold 110#. Switch width of grip each round

Push Up Complex - 2 rounds

Incline Dumbell Press (1sec up, 3secs down, 1sec pause at bottom) + Strict Barbell Upright Row (2secs up, 2 secs down)
- 32kg x 5 (each dumbell) + 30kg x 7
- 34kg x 5 + 35kg x 7
- 36kg x 5 + 40kg x 7
- 38kg x 5 + 40kg x 7

Incline Dumbell Press (Palms facing each other) (Strict and slow) + Dumbell Bent Over Row:
- 26kg (each dumbell) x 7 + 26kg x 10
- 30kg x 7 + 30kg x 10
- 32kg x 5 + 32kg x 10

Barbell Bench Press + Woodchoppers
- 60kg x 13 + 10kg x 7 (each side)
- 60kg x 13 + 10kg x 7
- 60kg x 11 + 10kg x 7

Push Up Complex - 2 rounds

Push Ups + Lat Pull Down Machine (Palms in, pull down from arm full extended height, one arm at a time - explosive pull down, 1sec pause, 3 secs return to start)
- 11 + 20kg x 10 (each arm)
- 11 + 30kg x 7
- 11 + 40kg x 5

Push Up Complex - 2 rounds
Bear Complex - 20kg

2 Rounds of:

Bear Crawl Down and Back (wall to wall)
10 Burpees
20 Kettlebell (45 lbs)

Warm-up Drills (01.30.2012)
Run 800m
3 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups
-Groiners
-ITB Stretch
-Shoulder Mobility
-Samson Stretch

''Triple Ven-Diagram I.'' 3 part AMRAP

Part I. Bodyweight Back Squat Test:
Against 5:00 running clock each athlete will only be allowed to unrack the barbell 5 times to establish the following two Back Squat scores:
1. Max unbroken reps of Back Squat (Bodyweight) 12
2. Total reps across all attempts and within the time limit provided

Part II. Gymnastics Capacity Test:
Against 6:00 running clock perform 1 of the following Muscle-up tests
3 Rounds for max reps each
1:00 x Scaled Vertical Pull
1:00 x Scaled Vertical Dip (Push)

Part III. Skill Dependent Work Capacity Test:
Complete as many rounds as possible in 10:00 of
15 x Wallball (Unbroken)
120 x Single-Unders

Post this information to comments: Back Squat max unbroken reps/total reps, total muscle-ups or total scaled Pull/Push, total rounds completed. Make notes based on how movements were scaled for future comparison and progress charting.
Expect to see more of this format now that we've got some awesome class times to use as a vehicle for greater depth in daily training curriculum.

Partner Wod - with Francis

100 (50) double-unders
90 (45) burpees
80 (40) kettlebell swings (1.5/1.0)
70 (35) sit-ups
60 (30) walking lunges
50 (25) KB SDHP
40 (20) toes to bar
30 (15) ring dips

2 rounds

Completed 1 round and up to 18 KB SDHP

7 Minutes As Many Burpees As Possible
-Must Jump and Touch a Target 6 inches Above Your Reach