Bench Press

Worked to 275 - 3x2

C&J Complex
1 Deadlift
1 Power Clean
1 Hang Squat Clean
2 Jerk

Worked to 205

4x3minute intervals with a 1 minute rest
Burpee Box Jump x2
Burpee Pull Up x2

118 reps

I did this one early in the morning. I was a bit tight and did warm up for a little while, but not as much as normal.
I did this in about 12:15
I did a bit of stretching after and rushed home to shower and get ready to take the kids to camp.
I did this as sets of 10, and kind of plodded along each set of 10 to not waste too much time resting between sets.
I did the last 20 together to not rest before the last 10. I should see how long I can go just plodding along like that... it would be good to use the heartrate monitor to really judge my heartrate and see how i feel.. so much of our pain is in our heads... I know I can go faster and harder.. you just have to get your head on right.
Good WOD.

Last time I did this WOD: 2012-12-24 - Same results
12:15
I did this with VERY little warm up to just bang out a fun somewhat fast paced WOD.

Skill
Snatch - 60kg

Strength
3-3-3-1 Front Squats (80kg - 90kg - 100kg - 110kg)
3-3-3-1 Power Jerk (60kg - 70kg - 80kg - 90kg)

Midline/Assistance
3x10 Hip Thrusts (20kg)
3x10 seconds L-sit Hold (2m rest)

endurance
warm up: 5 minutes row at 2:10
2x2000m row (4m rest) (7:51 - 8:12) (resistance of 1st at 10)
-4 minutes rest-
1000m row (3:51)
-4 minutes-
500m row (1:53)
cool down: 5 minutes row at 2:10

4.5 miles

a) 1RM DL: 315# (10# PR from last time, 20# off all time…still climbing)
b) 1RM BP: 145# (5# PR + calling this body weight with the clips it basically is…:))
c) snatching extravaganza: 3×75#, 3×85#, 2×95# just trying to get consistent
d) WOD: 6:17 w/12# vest (still have the slowest burpees on the planet)

AM)
Row 7K @ easy pace
(get off rower every 1K for 30 sec to move around)

SCORE: Total time = 32:40. Working time = 29:10

PM) Press Cluster @ 12X2; 1.1.1.1 x 6; rest 2 min
SCORE: 175, 185, 195, 195, 200, 205

3 sets:
10 burpees AFAP
10 toes to bar unbroken AFAP
-rest walk 90 sec-
SCORE: 0:36, 0:35, 0:34

3 sets:
20-30 wall balls unbroken
-rest 30 sec-
AD 20 sec @ 95% effort
-rest walk 2 min-
SCORE: 1:41, 1:40, 1:42 (times include 30 sec. rest, but not 2 min. rest)

3 rounds of:
20 KB swings (1.5 pood),
right arm - 20 squats in rack position
25 yrd farmer walk in rack rt arm
20 KB swings (1.5 pood),
left arm - 20 squats in rack position
25 yrd farmer walk in rack left arm
(17:52)
I got this from CF Metropolis, but messed it up a bit. It is supposed to use a 2 pood and only do 10 reps not 20.. so I think it's a good modification.

Great WOD - I usually did about 15-17 KB swings and then finished up with a short set took a few seconds break and went into the squats for about 15 - 17 reps, did a couple and then went right into the farmer walks which were all unbroken and not too bad really.
I liked doing the squats with the KB and the farmer walk was a nice litle taxing movement to keep it all going.
I think I could go faster I'm sure but 2 new movements and frist time WOD. Super early as well.

Warmup
3x
5 wall ball
5 burpees
30 single unders

Deadlift Week 2 Day 1
1x15 65%+10lbs added from last week.

WOD
50 DUs
25 Med Ball Ground to Overhead
2 rounds of:
155 deadlifts x 12
155 Hang power clean x 9
155 Push Jerks x 6
25 Med ball Ground to Overhead
50 DUs

For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)

Tabata

Thruster #45 (81)
Burpee (51)
OHS #45 (63)