Scaled Hero WOD "Brehm"

For time:
20 Pull-ups
30 Handstand push-up progressions
Row 40 calories
185 Pound Back squat, 20 reps

Back Squat:
225 pounds, 3 x 5 reps

Shoulder press:
115 pounds, 3 x 5 reps

Hang power clean, 3 x 5 reps
155-155-155

Just me at CFP today.

Warmup:
500m run, lots of stretching & mobility stuff, ankle stretches, cossack squats, flow dynamic warmup, divebomber pushups, bridges, and so on.

S&S:
W1 of 5/3/1 back squats
5 x 125#
5 x 135#
5+ x 155# (14 reps)

Gutted out the last few of the 14 reps with much grunting and effort. Felt good to do that, though.

WOD:
3 rounds
5 front squats (95#)
15 over-the-bar burpees
20 pullups (banded)
Finish: 14:00

Really tough. Always nice to be able to use my weightlifting shoes for the whole thing, though.

LATER:
1 hr walk with Malley & Stanley

3 rounds of:

10 wallball (20 lbs)
15 incline push-up
20 box jump (20 inch)
25 sit-up
30 air squat
35 back extension
40 double unders

Skill
3x1 Strict Weighted Deficit HSPU 10kg (90s rest)
Snatch Complex - 60kg (1 Snatch Pull + 1 Snatch)
Snatch - 65kg
Clean Complex - 80kg (1 Clean Pull + 1 Power Clean)
Clean - 100kg
Push Jerk - 80kg (Double)
3x5 Box Jumps (33 mats)
60 seconds Weighted Plank Hold (20kg)
3x5 Barbell Back Extensions (20kg)

Three Rounds of:
-Wall Ball (#20/14)
-Sumo Deadlift High Pull (#75/45)
-Box Jump (24"/20")
-Push Press (#75/55)
-Row-Calories

1 minute per station
Clock does not stop between exercises
5 minute rounds with 1 minute rest between rounds
1 point per round
1 point per calorie
Add your points at the end for your score

Back squat 3-3-3 // 113#-123#-133# (PR)

3 Rounds:

10 T2B (K2E)
25 Unbroken Push-ups (knees, not unbroken)

Teams of 3

500 M Row (hold front rack while others row 1000M)
50 Thrusters (33#)
50 Sit-ups
50 Wall Balls (10#)
500 M Row (hold front rack while others row 1000M)

“Nancy”

5 Rounds

Run 400m

15 Overhead squats 95/65 <--55#
need to double check time @ gym. This one took the soreness out of my arms from doing Isabel. And...I was able to snatch the 55# up each time rather then clean & pressing it.

run 400m, partner runs 400m, run 400m, partner runs 400m. you do 1 burpee per second for the difference in time of partner's run

Karen
150 wall balls
every minute on the minute-do 10 double unders.

Lost count after 110, but think i more than made up for it. 20 in first round, 15 in second, then 10-12 each after that.