Warm Up:
2x
2 Strict Pull Ups
4 Ring Dips
6 Tire Flips
10 Sit ups
12 Sledgehammers

Mobility:
PVC Pass-through
Shoulder work (bands, pain ball, kettle bells)
Pain ball v. feet

Max Effort:
Barbell Row
1-1-1-1-1
135 lb., 165 lb., 175 lb. (f), 175 lb. (f), 165 lb., 155 lb.

Bench Press
3-3-3-3
165 lb.

MetCon:
7 Minute AMRAP
7 Push Press 95 lb./65 lb.
7 Weighted Sit Ups 45 lb./25 lb.
12 Russian Kettle Bell Swings 2 pood/1.5 pood

Tally:
5 + 5 Push Presses

3 miles with grade

Stop and drop for some push ups, flutter kicks, and squats along the way.

Other Tac Staff set up for an Ambush/Active shooter of the class to see what they would do. Man those AR-15's with blanks are realistic. :) good times..

End with 3 set hill sprints.

Workout 1
3 Rounds For Time: (12 minute time cap)
• 21 Hand Release Push-ups
• 12 Box Jumps (30″/24″)
• Outdoor Run
(Time 8:32)
Rest 8 minutes
Workout 2
(5 minute time cap)
50 Sit-ups
Then AMRAP Wall Ball Shots (#20/15)
(100 wall balls completed)
Rest 10 minutes
Workout 3
“Grace” (6 minute time cap)
30 Clean & Jerks (#135/95)
(Slow 3:13)

M/ 38/ 137 lbs/ 5'-6"
I warmed up pretty well.. I was not mentally into working out
I was thinking of full squat snatching because I didn't really have the focus for a longer chipper really, and I was just not into it too mentally.. I thought that by at least warming up doing snatching it would get me more into working out. (I used 60, 70 & 80 lbs each for 5 reps from high hang and from ground and using full squat snatch and to partial power snatches... to test full ROM, etc.)
I started doing snatching for 5 reps and then doing 15 DUs
I used:
95, 105, 115, 120 (I only did 2 + 1 poorly at 120).. I wasn't as mentally focused as I needed to be.
I thed did jerk from the rack:
135 PJ x 5
145 split Jerk x 5
155 SJ x 5
165 SJ x 3
170 x 1

Post WOD I did Annie in about 4:30
I took a nice steam after everything... felt good to do that.

Buy in:
Find 1RM Snatch & C&J no more than 3 failures at 1 weight)
Snatch:135x3, 165, 175, 180 (failed 2x), 185, (f1x), 190, 195, 200 (failed 2x) 10# PR
C&J: 185, 235
Cut short to get WOD in.

WOD:
100 DU's
25 wall ball (20#)
75 DU's
25 wall ball
50 DU's
25 wall ball
6:50
Rest 1 minutes then

2 minute ME airdyne calories
38

MetCon:
30 Wall Balls
21 Power Snatches 95 lb./65 lb.
30 Wall Balls
15 Power Snatches 95 lb./65 lb.
30 Wall Balls
9 Power Snatches 95 lb./65 lb.

And for some extra fun:
The Gauntlet:
9 Chest to Bar Pull Ups
8 Box Jump Overs (24″/20″)
1 Rope Climb (~15’)
20 Sledgehammer Swings (8 lb. hammer)

Gauntlet Time:
01:57

And because that was not enough fun already, there was some of this …
Box Squats with the Safety Squat Bar*
3 reps at 215 lb.
3 reps at 235 lb.
3 reps at 235 lb.

WOD 1 - 5 Min AMPRAP: Hang Cleans (135/95) - I did 55 of the 150 Total for my team - team did a total of 150 in 5 mins

WOD 2 - 125 Pullups, 100' walking lunge w weight (45/25) over head - each person, 125 games pushups, 125 T2B, 125 burpees over the box (24"), 200 situps, 200 Squats - each team had to complete these totals for time - TIME = 27:06

ESTABLISH 1RM FOR STRICT MILITARY PRESS. Make sure you write/log your 1RM, just like Tuesday's squat. Your numbers for the program will be based on your 1RM.

95 Lbs

Conditioning:
Teams of 4:
5 minutes at each relay station (1 person goes as other 3 rest), 1 minute rest in between.
1) 10 calories on the Airdyne
2) Bearcrawls
3) Prowler up and backs

150 wall ball
14# ball/ 10 ft.

Strength:

Hang Snatch 5x5@ 45#, 65#, 75#, 95#, 105#(f)
Duck Walk @ 45#
Snatch Deadlift @ 115#

WOD: 3 Rounds of Chief
Max rounds in 3 minutes of:
3 Power Cleans (Rx 135)
6 Push Ups
9 Squats
Rest 1 minute. Repeat for a total of 3cycles

Round 1: 4 +1
Round 2: 4
Round 3: 4