WOD 121103:
BB Gymnastics

20 minutes to establish a 1RM Jerk.

• 275lb (PR from rack, C&J PR is 280) Missed 285 twice.

Conditioning

5 Rope Climbs 12′
20 Wall Ball 20/14#
5 Hang Squat Snatches 115#
4 Rope Climbs 12′
20 Wall Ball 20/14#
4 Hang Squat Snatches 115#
3 Rope Climbs 12′
20 Wall Ball 20/14#
3 Hang Squat Snatches 115#
2 Rope Climbs 12′
20 Wall Ball 20/14#
2 Hang Squat Snatches 115#
1 Rope Climbs 12′
20 Wall Ball 20/14#
1 Hang Squat Snatches 115#

For time.

12:28... had to scale down from 155 to 115 in order to keep the intensity.

For Thursday Morning:

1) Snatch (based off 190):
3X1@80%, 155
1X1@85%, 160
1X1@90%, 170
1X1@95%, 180 (made on first attempt, was uber pumped about this)
3X1@90%, 170 (took a while to get one of these and had to move on to C&J)
2X1@85%, 160 (skipped)
– rest 30-60 seconds.

2) Clean & Jerk (off 280):
3X1@75%, 210
1X1@80%, 225
1X1@85%, 240
1X1@90%, 255
3X1@85%, 240
2X1@80%, 225

Made all reps on first attempt. Felt great.
– rest 30-60 seconds.

Conditioning

2 rounds for time of:

20 KBS (70)
15 C2B Pullups
10 Thrusters (135)

Had to modify this a little due to lack of time.

3 RFT
15 Sots Press (45)
15m Handstand walk
20s L-sit hold
15m Handstand walk

*scaled to 10 inverse burpees

WOD

“DT”

5 rounds for time of: (bread challenge, use same weight as the first time)

•12 dead lifts, 155/115lbs
•9 hang power cleans, 155/115lbs
•6 push jerks, 155/115lbs

Never Rx'd DT before, pretty pleased with myself.

Pre-WOD:
8 rounds: 3 Strict Press, 2 Strict Press, 1 Push Jerk
45, 50, 55, 60, 65, 70, 70, 70.
Failed on some of the strict presses at #70. Shoulder said no.

5RFT:
-5 HSPU (Box Pike)
-7 T2B (GHD)
-9 Box Jump (30/24") (20", mostly stepups)

Rest day.

Power Snatch 1-1-1-1-1-1 25-25-45-45-50-fail @65, 60

Then,

12min AMRAP

4 Muscle ups <--3x1 Pull-ups/Dips w/green band

8 Toes 2 bar

12 Box jumps 24/20 <--Yeah!!! 20in box jumps. :)

Endurance @ 5:30p

4x 200m sprints
Then:
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

4rds
3 Deadlift 225#
6 KB Swing 1.5pd
9 Pullup
12 Burpee
Cashout: 50 box jumps

5 Rounds for Time
-15 Push Press - 60 pounds
-20 Box Jumps - 24 inch box

Dead Lift (DL) 5X5 - 80% 1RM

335

Push Press/Jerk (PP/PJ) 5X5 - 80%1RM

180