Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

This was MUCH harder and longer than I thought it would be.
I did the runs at about 11.5 mph and they felt pretty good.. I was pounding a little bit more than I wanted but they felt o.k.
The Single Arm hangs were HARD.. SUPER Hard on the hands... also hard to keep from rotating.
TGUs were not too heavy but I was feeling them after a bit in the whole body as continously staying tight wears you out a bit.
L-Sit holds were tough. I did most of them in 20 + 10 secs.
Great WOD... I should work into my workout single arm hangs to build up my grip.
My left arm was way weaker than my right.

3 Rounds of:
Bear Crawl 100'
5 Broad Jumps then 3 Burpees, repeat this for 100'
I wear a 20 lb vest for the entire WOD.

I worked out last night, but wanted to get an EARLY WOD in before work to give me more time to be fresh for the Spartan Mud Run this Saturday.

It felt pretty good and I was getting better each round actually. I did not warm up much at all, but did push a little harder on the bear crawls.
I wanted to hit the legs a bit and keep it short, light and I hadn't done this one in a while. I'll do this a few times this summer, but next time I'll do it 5 rounds probably.
The benefit of most of these WODs is in pushing after the 2nd round mentally. You always have another burpee in you, you just have to dig down and ignore the pain and just do it.
Fun WOD..... grass was a bit wet but still fun to get an early WOD out once in a while.

5 minutes stretching and run drills (butt kicks, high knees, hip circles, leg swings etc)
2 mile warm up- steady pace not all out, moderate

3x10 bowler squats each side

4 rounds:
Forward bear crawl DOWNHILL 50m
Reverse bear crawl UPHILL 50m
20 burpees
Rest 3 minutes (do extra bowler squats during rest periods)

6 rounds:
100m hill sprint ALL OUT
2 mins rest

Warm up
400m run
10 superman stretch
10 squat (hold toes in squat, then extend legs)
10 overhead squats w pvc pipe
200m run
Banded side steps (black band)
10 pull ups (green band)

WOD
20 min AMRAP
250m run
Alternate 10 overhead squats 65lbs MOD 35lbs and kettlebell swings 35kg

Rounds = 7 + run + 9 kbs

Really struggled w ohs. Started w 45lbs and had to go down in weight bc my wrists hurt so bad. Still hurt but powered through. Did sets of 3 and would finish each round w 4. Unbroken kettlebell swings.

In teams of 6 or more complete the following:
3 Rds for Time:
100 Sit-ups
100 Clean and Jerks (95/65#)
100 Buddy Pullups
400m Team Run with 2 tire flips

Coaches Notes:
During this WOD, 4 members of the team can be working at once. When performing buddy pullups, four members working equates to 2 members on the bars and 2 members pushing them up. If two teams get to the tire at the same time, the team getting there first has the right of way.

June 26, 2013 – Competition
Workout of the Day
A.
Front Squat
*Set 1 – 3 reps @ 75% - 205lbs
*Set 2 – 2 reps @ 80% - 225lbs
*Set 3 – 1 rep @ 85% - 235lbs
*Set 4 – 3 reps @ 80% - 225lbs
*Set 5 – 2 reps @ 85% - 235lbs
*Set 6 – 1 rep @ 90% - 255lbs
Rest 2-3 minutes between sets.
B.
Five sets of:
Hang Clean + Clean
Rest as needed

worked to 185lbs started with 155lbs
C.
Three sets of:
Clean Pulls x 1.1.1 @ 95-100%
(rest 10 seconds between singles)
Rest as needed

240lbs
D.
Three rounds for time of:
30 Kettlebell Swings (32/24 kg)

20 Chest-to-Bar Pull-Ups

13:37

Warmup:
400m Run
30/20/30

3 Rounds:
HRPU: 10
AbMat: 10

Equipment: KB (Dumbbell) 60lbs

WOD: 3 Rounds for Time
American Swing: 21
Burpee: 15
Pull Up: 9

Power Hour:
Push Jerk: 175x3 185x3 190x2.5 (only did 3 rounds because tired)

500m row to warm up

Snatch Assistance:
Pressing Snatch Balance 5x3 (in between 20 situps) @ 45
Snatch Balance 3x5 (in between 25 supermans) @ 45

Complex #1:
1 power snatch + 1 OH Squat every 90 sec
1x6
45-55-65-65-65-65

Complex #2:
2 Power Cleans + 1 Split Jerk every 90 sec
1x6
65-75-75-85-85-95

Push/Pull:
4 Rounds
10x Renegade Rows
10x Dumbbells Pushups
20lbs

Pull-Up Work:
5x Wide Grip Strict Pullups
(rest 30sec)
10x Chin Up Strict
(rest 30sec)
5x Narrow Grip Strict Pullups
(rest 30sec)
10x Supinated Grip Strict
(rest 30sec)

Capacity:
3RFT
2mins Airdyne
21 Burpees
11 Deadlifts @ 165

(12:08)

Core/Accessory:
50x L Holds from bar (had to break into 20-15-15)
120 sec elbow plank

Warmup
3 Rounds of:

5 Inch Worm
10 Tuck Jumps
3 Wall Walk
30 Seconds rest between rounds

---

Strength/skill
Bench Press

15 Minutes To A Heavy Single
2-3 Minutes rest between efforts

10 Rounds of: 3 Every 45 Seconds @ 60%

Got up to 70#, F 3x on 75#... next time! Worked at 45# for sets.

---

Conditioning
21/15/9 RFT of:

D.B. Man Makers (45/25×2)
Double Unders

17:08, 15# dbs and subbed 4x singles for DU

DFL! But didn't mind, since I used heavier weights than the girls that finished before me. The man makers were TOUGH - mostly during the squat thrusters - my shoulders were burning! Also, I'm terrible at jump rope. Really need to practice that - super inconsistent in being able to link even singles.

June 25, 2013 – Competition

Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Nose-to-Wall Handstand Hold x 60-90 seconds
Strict Toes to Bar x 6-10 reps @ 2110

did 3 mus, 60 sec hold and 6 t2b
B.
Jerk
*Set 1 – 3 reps @ 60% - 135lbs
*Set 2 – 2 reps @ 70% - 155lbs
*Set 3 – 2 reps @ 80% - 175lbs
*Sets 4-8 – 1 rep @ 90+% - 195lbs
Rest as needed
C.
Three sets of:
Push Press x 4-5 reps - 135lbs, 145 lbs, 145lbs
Rest as needed
Make these as heavy as you can handle.
D.
Complete as many rounds and reps as possible in 6 minutes of:
15 Stationary Dips (P-bars, Rogue Matador or other fixed dipping station)
10 Handstand Push-Ups
5 Burpees
(If you do not have access to a stationary dip station, you may substitute 10 ring dips…but I would like for everyone to try to gain access to a stationary dip station moving forward. As a group, we could use some improvement in upper body pressing strength and strength endurance.)