I warmed up well and then did a ladder of 96 lb thrusters. I started with 1 rep on the 1st minute and then 2 on the second and so forth.
I completed 12 rounds and then got 10 in the 13th minute. I did wrap my wrists with tape and that did help. I kind of hit the wall at minute 12. It was all unbroken until 12 and then breaking it up tood a lot of zip out of my recovery for the next minute. Until minute 12, I was doing them unbroken and then resting for about 40-45 seconds.
I then went right into the pullups.
I completed 16 reps in the 16th minute and then just stopped and got a very little stretch.
Good workout.
88 Thrusters
136 Pullups

7 Min AMRAP 7 PP 75 lbs, 7 KB swings 40 lbs, 7 Burrpee Box Jumps 20"
I completed 6 complete rounds in 7 minutes.
This was fun, and I was pretty good at the burpee box jumps which I was thinking would really tax me. I did the box jumps laterally and it wasn't too bad.
The KB swings were really easy actually.
The PPs got a little tiring actually.
I think if I practice and went out a little faster I might have a chance at 7 rounds.
In the actual event, you would have 3 mintues rest and then start the 5.4 mile obstacle race.
After this I went bike riding with the kids and then swimming with Brady and then bike riding again for a bit with brady and then both kids.
Great day!

Sprint Intervals:

60m - flying 60m - 6x60m in the curve - all done between 7.2 and 7.7. Rest 3 to 4 mins between reps.

Strength:

Back Squat (high bar) - 4x135, 4x155, 4x185, 4x205, 4x225, 4x245, 4x265, 4x285, 4x305, 4x325, 1x345 (lower back was fatigued and legs tired from sprint workout)

Deadlfit - 6x225, 6x315, 6x365, 6x405

Lap with Hill
Thrusters 75 / 45
Wall Ball Shots 20 / 14

*Wall Balls & Thrusters - Reps are Counted

Teams:

Matt
Al
Meghan

Thrusters: 150
Wall Ball Shots - 218

Josh
Jodi
Linda

Thrusters: 149
Wall Ball Shots: 229

Front Squat 3×5 -80% of current 1RM
Did it @ 185lbs

Push Press 3×5 -80% of current 1RM -Must clean from ground
Did it @ 125lbs

then, 21-15-9 Overhead Lunge 95m/65w Power Snatch -Must use same bar and weight for both movements -Lunge in place

85lbs

Class will be at 4:30 Monday:

Skill:
EMOM X 12
A) 30 double unders
B) 2 Hi Hang snatches @ 70-80%

Conditioning:
Part one -
10 Burpees then immediately into a stoplight run

• rest 3 minutes (clock starts when the last person gets back)

Part two -
7 minute AMRAP:
3 Power cleans (135/95) had to bench due to back
3 shoulder to overhead
3 pull ups
Continue up 3,6,9..etc in reps until time

Round 9 complete.. 6 cleans into round 12

10 power clean 75lbs
20 hand release push up
90 singles jump rope
40 burpees
500m row
40 burpees
30 box jumps(still on the little box)
20 pull ups
10 power cleans 75lbs

Ben's Dumbell Complex (BDC):
Using appropriate dumbbells, perform the following movements without letting go of the dumbbells:
- Pushup
- Deadlift
- Hang Clean
- Thurster (or front squat and press)

WOD was 25xBDC for time, with 35# dumbbells.

((Oops, should've used #35 only used #30))

WOD 130422:

BBG

1) 7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
65/70/75/85/85/85/85
2a) 5X3 Snatch First Pulls – heavier than last week, rest 60 sec.
135/155/155/165/170
2b) 5X3 Tempo HBBS @ 75% – rest 60 sec.
95/115/135/155/165
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

For time: 07:03 min:sec

20 Burpees
50 Double-Unders
15 Burpees
50 Double-Unders
10 Burpees
50 Double-Unders

Midline

1a) 3X3 (3l/3r) DB TGUs @ 20/30# – rest 45 sec.
1b) 3XME UB V-Ups – rest 45 sec. 17/19/10

KTS 50/40/30 &
Plank 1 minute

then

Fish out of water 40/30/20 each side &
45sec side plank each side

then
Leg lift ball pass 20/15/10 &
Toe touch 20/15/10

3 min jump rope