Bench Press 3 reps on the minute for 15 minutes (I used 140 lbs for the first 6 rounds then used 145 lbs for the rest). I REALLY focused on good tight form and SPEED. I concentrated on not bouncing and exploding up from touching my chest.
Good Speed and it felty pretty good... I was SUPER tight last night so warm up also included a 500m row in a little under 1:57.
I then did Tabata pushups immediately followed by tabata situps (anchored)
Tabata Pushups:
20, 20, 18, 18, 17, 17, 16, 14 (last 2 rounds I was crashing and stopping for a second or two. I could have gotten a few more in the earlier rounds but wanted to try to keep close to about 20 for all the rounds.)

Tabata Situps:
20, 18, 18, 18, 18, 18, 18, 18 (last few killed)

for time:

50 kb swings 53#
10 box jumps 24"
40 kb snatches 53# (alternating)
15 box jumps 24"
30 kb cleans 53# (alternating)
20 box jumps 24"
20 kb get ups 53#
25 box jumps 24"

results: smooth on box jumps, kb swings (unbroken), kb cleans were ok, snatches were terrible and slow and get ups were just tough!

Friday 120706

As many rounds as possible in 20 minutes of:
250 Meter row
20 Overhead walking lunge steps (Men 45 lb plate, Women 35 lb plate)
15 Lateral jumps over plate
10 Ground to overhead with plate
5 Shuttle runs with plate, forward then backward (30’ each)

3 rounds and 10 walking lunges.

Strength was back squats, 5x3 alternated with 5 HSPU (I used 2 abmats)
I did 185lbs

Bench Press:
-5 @ 65% of 1RM
-5 @ 70% of 1RM
-5 @ 75% of 1RM

Metcon: "Running Jackie"
-1000m run
-50 thrusters (45#)
-30 pull-ups

Bench: 140(5), 160(5), 175(5)
Metcon: 9:44

-Buy In-
5/3/1 Back Squat Cycle 3, Wk2
210x3, 240x3, 270x3+ (6)

WOD
Front Squat 5-5-5-5-5
185/205/205/210/220

-Cash Out-
2 x 50m Overhead Walking Lunge (45/25)
Used barbell

Warm-up:
Run 1 Lap (.25m)
3 Rounds of: 10 sit-ups, 10 push-ups, 10 squats, 10 kettle-ball swings

Workout for time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar

150 wall ball 20#
10' target

10 Thrusters 95/65 (MOD 50#)

10 Ring Push Ups (MOD - Ring Push ups on knees and Push ups)

10 Rounds

Did the Knee/Ring Push ups for the first round and tried to do 5 in the next couple rounds. Toward the middle my arms were toast and I went to straight pushups.

20 18 12 Push ups/ Rows
10 8 6 6 Dumbbell Curl/Push Press

25lb DB

at home workouts. forced to work in the basement to avoid the heat. I'll add some 45lb piston presses into the mix.

Warmup: Run down the block and back ~ .5 mile, movement specific warmups (press, HSPU, KBS, Box Jumps)

Strength: Wendler Deadlift (De-Load Week)

Technique/Position Work

WOD: To break up how we like -

Start with: 200-250 Burpees (50 each member)

Immediately go to:
100-150 HSPU (25 each member
150-200 Box Jumps (40 each member)
200-250 Kettlebell Swings @ 53# / 35# (50 each member)

Immediately Finish With: 200-250 Burpees (50 each member)

For time.

Short Break.

Finisher:
Planks - 4 minutes any way
Running - 2x each person - down to the end of the street and back ~ 1 mile per person total