For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

A couple of the shoulder presses turned into push presses... Next time consider scaling down a little for better form.

WARM UP
A. MOBILITY
- Foam Roll: TFL/IT-Band
- Ball: Thoracic
- Box: Hip Flexion > Pigeon > Lateral Hamstring
B. BURGENER WARM UP & SKILL TRANSFER DRILLS
C. OUTLAW BBG
a. 5X2 Snatch @ 75-85% – rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.

2. WOD
15-12-9 reps for time of:
- Thrusters (135/95#)
- Weighted Pull-ups (45#)

Note: Since my knee was banged up last week, I wanted to go slow and make sure the reps were perfect. I really want to focus on my form. I did a pretty good job, but some of the thrusters were sloppy joe. I tried out the new knee sleeves and I immediately love them. They really feel good on my knees while lifting. So... focus on form, not the scoreboard. I need to get my form DOWN. SOLID! I don't want injuries to creep up on me.

Three rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
As Rx: 9:30
This was a real taxer on your legs for sure.. I really felt it on the extentions as your body and LEGS are pressed into the pads as you extend your hips and back. Yes that burns your posterior a ton but your quads are a bit fried. The recooperation wasn't too bad on this though...
Post WOD I did some DUs probably about 100 and then did another round, but in the reverse order to see the difference... WOW, the walking lunges were a killer that way.
I did a full minute non stop of DUs, rested for 30 secs and then did another 30 secs of DUs unbroken ... good burner post WOD.
I liked this... so simple and could do this outside if need be.... maybe even with a weighted vest for slower but lung burner as well.

3 Rounds For Time:
• 400m Run
• 17 Burpees (22 Burpees if NOT wearing Green)
• 17 Kettlebell Swings (53/35)
• 6-OZ BEER CHUG
• 50 m Sandbag Carry (45/25)
• 17 Sandbag Weighted Air Squats
• 50 m Sandbag Carry (45/25)
• 6-OZ BEER CHUG
• 17 Tire Flips
• 17 Pull-Ups
• 17 Ab Mat Sit-Ups
• 6-OZ BEER CHUG

WOD:
7 Minute AMRAP: Reps: 43

• 3 reps Clean and Jerk (135/95)
• 3 Toes-to-Bar
• 6 reps Clean and Jerk (135/95)
• 6 Toes-to-Bar
• 9 reps Clean and Jerk (135/95)
• 9 Toes-to-Bar
• 12 reps Clean and Jerk (135/95)
• 12 Toes-to-Bar
• 15 reps Clean and Jerk (135/95)
• 15 Toes-to-Bar
• 18 reps Clean and Jerk (135/95)
• 18 Toes-to-Bar

REST EXACTLY 3 MINUTES

CARDIO: Run: 11:08
For time: Run 1.5 Miles

WOD #1 - 13.5
Complete as many rounds and reps as possible in 4 minutes of:

• 15 reps Thruster (100/65)

• 15 Chest-to-Bar Pull-ups
Score is total number of reps completed. (39 reps)

WOD #2 - CrossFit Total
3 attempts to find your 1RM at each lift (in this order)
- Shoulder Press 1-1-1
• Deadlift 1-1-1
• Back Squat 1-1-1
Score is total of heaviest weight from each lift. (745 lbs)

WOD:
• Buy-In 500m Row

10-9-8-7-6-5-4-3-2-1:
• Burpees
• Overhead Squats (95/65)
• Wall Ball Shots (20/14)

• Cash-Out: 400m Run

Wod 1 & 2: 1 mile run and then w time left (12 min cap), do your 3 rep max DL

Results: 7:40 mile, 425 lb DL

Wod 3: AMRAP in 4mins (supposed to be 5min): 2,2,4,4,6,6,8,8,10,10,12,12,14,14...... Thrusters (85lbs), Box Jumps (24")

Results: 72 reps

Dynamic warm-up

WOD

100 Burpees for Time

*At the top of every minute stop and do 5 pull-ups (sub ring rows) *mod can be 3 pull-ups or ring rows or maybe 1 pull-up or ring row, whatever is needed.

After Bash: Accumulate 5 minutes of a plank hold (if you stop the clock stops)

I felt good on this WOD. I really didn't stop at all. I nailed most of my pullups which helped a lot. I still need to work on my swing a little bit so I don't get stranded in a dead hang. On planks I got 2 mins on the first hold, then I did 45 secs a couple times, then 30 sec. I think I ended at about 6:30 total mins.

In teams of two, alternating each movement, complete ten rounds of:
115/75 lb. Overhead Squat x 10 reps
Burpees x 10 reps
300 Meter Run
(Partner A performs 10 overhead; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 overhead squats; etc….)

For this workout, I couldn't do the 115, so I had to knock it down to 95. I struggled to get 2 sets of 5, but I got it done. The fourth set, I only did a couple of reps, but my shoulders were pretty much destroyed by then. I did five sets of Burpees, and I opted out of the run, since I did a number of intervals with running late last week.

Kind of a shitty workout.