10 min AMRAP
10 Wallball 20/14lb
10 DU
100m Run
This should not be dome at 100%.
This is deload so shoot for
about 60-70% today.

6 Rds

Pre-WOD: 5x3 push press

WOD: 3x 5 min AMRAP
2 min rest after each round

10 kb swings- 53 lbs
10 box jumps- 24 in
10 hrpus
10 sit ups

10 rounds plus 2 kb swings

Snatch Practice (hip/AN/BN) #45 (4,4)
Power snatch #45 (4,3)
Power cleans #45/55/65/65 (4,3)
Back squat #95/100/105/105 (4.3)

I mile run
2000 meter row
run 8.57
row 10.54.3
total time: 21:03

1-28-13
For reps

Pre-WOD
5x3 push press

WOD
3x5min AMRAP
2min rest after each round
10 KB swings
10 box jumps
10 HR push-ups
10 sit-ups

Back Squat
163-163-163-163-163

W.O.D
4 Rounds
12 KB Swings 44#
8 Push-Ups
24 Double Unders

Shoulder Press
5-5-5

53-63-73X4

100 kips, pushups, situps, squats
19:55

Strength

Push Press 3-3-3-3-3

Snatch Balance 3-3-2-2-1-1

Wod
For Time:

500m Row

22 Pistols

18 Burpee Box Jumps 24/20

14 Ring Dips

10 Chest to Bar Pull Ups

2012 Regionals Individual Event 4-

*With 1 barbell.

50 Back Squats 135/95#
40 Pullups
30 Shoulder to Overhead 135/95#
50 Front Squats 85/65#
40 Pullups
30 Shoulder to Overhead 85/65#
50 Overhead Squats 65/45#
40 Pullups
30 Shoulder to Overhead 65/45#

For time.

Notes: Halved Reps, Scaled weights 115, 95, 45

Warmup
400m run
5 Pullups (green band)
10 Pushups
15 Overhead Squats (PVC)
200m run w/ medicine ball

20 Min AMRAP
15 KettleBell Swings (18 lbs?)
7 Toes to Bar
10 Burpee Box Jumps (12")
200m run every 5 minutes

4 Rounds + 22