-Buy In-
Coaches’ Dynamic Warm Up

WOD
4 Rounds For Time Of:
20 Single Arm Dumbbell Snatch Alternating (60#)
400M Run
50M High Low Walk (1.5 pood KB)

-Cash Out-
20 Reps Of Your Weakness
-Unbroken Wall ball

350 DU's hit 71 UB.

@freshman pulled something out of his ass and texted this to me so I decided to try it.

Strength
3/3/3/1/1/1/1/1/1/1 of Push Jerks
95/115/135/155/175/185/195/205/215/230 - PR not the prettiest split jerk since I should probably drop under it faster but a PR is a PR and they do not get old!

WOD
5RFT
7 Thrusters 115#
14 HRPUs
21 Double Unders

Warm-up -
Row x 1000m
Sit-ups x 20
Box Jumps x 20 (12" box)
Squats x 20

WOD 2 Rounds for time -
- KB Goblet Squats x 50. Each did 25 (26lb)
- Partner Med Ball Sit-ups x 40. Sit-up at same time, pass med ball back and forth. 80 passes, 80 sit-ups (14lb ball)
- Partner Push-ups. X 30. Should have been partner's legs on your shoulders, push-up at same time. Did 15 standard push-ups, no weight.
- Med Ball Thrusters Overhead Throw to Partner x 20 (14lb ball)
- Partner Front Barbell Front Lunge. Did this separately. Bar only = 25lbs. X 10

HR MAX - 176
HR AVG - 139
762 Cals
13:42 in the zone - 144-161

Seven rounds for time of:

7 Handstand push-ups
85# Thruster, 7 reps
7 Knees to elbows
155# Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 44#
7 Pull-ups

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Pull-ups done with yellow band
Push-ups done on knees

Complete the following for time as a team.
Run 1 mile
100 pull ups
200 push UPS
300 air squats
Run 1 mile

Only 1 person can be working at a time, while the other team mate is resting they must hold a 20lb wall ball above their waist or head.

Caitlin and I chose to break up the reps into 20 sets of
5 Pull UPS
10 push ups
15 air squats

Class will be at 4:30 on Tuesday

Skill:

Sumo Deadlift High Pull technique work
Double unders

WOD:
12 Min AMRAP:
Buy in: 50 double unders (only do this once)
12 SDLHP (95/65)
10 Box Jumps (24"/20")
6 Shoulder to overhead (135/95) (press/push press/jerk etc.)

6 rounds + 7 SDLHP

Strict Pull Ups (weighted + immed followed by BW):
- 5 x BW, 5 x 5kg + 5 x BW, 5 x 10kg + 5 x BW, 5 x 15kg + 5 x BW, 5 x 20kg + 5 x BW, 5 x 25kg + 5 x BW
- 3 rounds of 10 Butterfly Pull Ups

Bench Press:
- 10 x 20kg, 10 x 30kg, 10 x 40kg, 10 x 50kg, 10 x 60kg, 10 x 70kg, 10 x 80kg, 10 x 90kg, 5 x 100kg

Incline Bench Press (close grip) + Incline Dumbbell Press (Palms facing each other) + Barbell Bent Over Row:
- 40kg x 10 + 24kg x 7 (each dumbbell) + 40kg x 10
- 50kg x 10 + 24kg x 7 + 50kg x 10
- 60kg x 10 + 24kg x 6 + 60kg x 10

Seated Row Machine (Palms Up) + Push Ups (explosive, hands off ground):
- 20kg x 10 + 10, 30kg x 10 + 10, 40kg x 10 + 10

Seated Bench Press Machine (inlcine) + Dumbbell Bent Over Row:
- 20kg x 10 + 32kg x 10 (each arm)
- 25kg x 10 + 32kg x 10
- 30kg x 10 + 32kg x 10

Straight Arm Cable Pull Down + Bent Over Revers Dumbbell Fly:
- 17.5kg x 10 + 4kg x 10 (each arm)
- 21kg x 10 + 4kg x 10
- 24.5kg x 10 + 4kg x 10

Butterfly Pull Ups:
- 20, 10

Squat Challenge- 210# FML after that

Then,

“Chief” - One of my favorite WODs, and one of the few that i am able to see progression on having done this one almost every few months since starting crossfit.

3 Power Cleans 135 #

6 Push ups

9 Squats

You will perform 5, 3 min AMRAP’s of the above movements. There is a 1 minute rest between each round. You start counting each round where you left off on the previous one.

22+3 New PR! Felt strong, felt like i could have done more but was happy to push for the new PR

Then did some work on DL. 225 x5, 295 x 3 x 3 (86%), 315 x 1 (91%), 325 x 1 (94%)

Take your 7 Minute total burpees score from CFG Open 2012 #1 and divide by 7, round down. This is your Burpee Number

12 Minutes, each minute on the minute do your burpee number.

If you can't keep up at some point take note of that round and keep going.

Your score is a three decimal number. The first place is your number of burpees per round, the second place is your number of rounds and the third number is the number of additional burpees performed after not making a whole round.

ex. If you did 15 burpees per round, completed 10 rounds and then kept doing burpees after the tenth round but were not able to complete the 11th round and did a total of 22 burpees after the 10th round your score would be:

15.10.22

8.9.18