-Buy In-
3 x 12 Good Mornings (95#, 105#, 115#)

WOD
3 RFT:
9 Deadlift 275/190 (used 225#)
25 Wall Ball 20/14

-Cash Out-
50M Overhead Walking Lunge (45# plate)

Warm up: 3 Rounds
-5 Pull Up
-10 Push Up
-15 Sit Up

Strength: 5 X 3 Shoulder to Overhead

WOD: For Time
-50 Meters Weighted Walking Lunges(45/25)
-21 Burpees
-50 Meters Weighted Walking Lunges
-15 Burpees
-50 Meters Weighted Walking Lunges
- 9 Burpees

Or ... 21-15-Eat It HSPUs!

Man, just an awesome WOD this morning. One of my favorite combinations.

Warm Up:
2x
5 Push Ups
10 Jumping Squats (my ankle actually let me do these ... sweet!)
15 Sit Ups

Mobility:
Shoulders on bands and pain ball
PVC Pass through

MetCon:
21-15-9
Dead Lifts @ 225 lbs *
Handstand Push Ups ^

*I killed the dead lifts (for me, anyway). I had to drop the bar once in the first set after 16 reps but it was more because I had a crappy bar that was ripping up my hands. Other than that, all reps unbroken and done in well under 3:00.
^ I did 6 handstands and then dropped down with no going back up (the last 3 in first set and the last 3 in the last set). I did 8 with two abmats under my head and then got called out by coach to take one away because I did too many reps in a row with two abmats under my head :). Other than those 14, the other 31 were legit HSPUs. But, good lord, they took forever!

I partnered with my buddy John to tackle this one:

Warm Up:
2x
10 (slow) Good Mornings
10 Squats
10 Pull Ups

Mobility:
As a group …
Walking lunge samson stretch
Stripper stretch (as I am sure you can imagine, we were all totally mature and focused during this portion of the show)

MetCon:
2 person teams. 1 person works while 1 waits.
60 Sledgehammers (16 lbs hammer)
60 Slam Balls (20 lbs)
60 Kettle Bell High Pulls (53 lbs)
60 Weighted Sit Ups (25 lbs)
60 Push Ups
60 Knees to Elbows

Once the team completed the sets of 60, you move onto:
100 Squats
200 Single Jump Ropes

Honest, no idea what our time was ... spaced on even bothering to check (I seem to do that a lot on team/partner WODs).

In Teams of complete the following:
- only get one attempt at each movement, before having to move to another one (ie. do ring dips to fail, then have to do another moevement before going back to ring dips)
- work doesn't have to be completed evenly
- every person must do at least 1 rep of each movement

• Buy In = 80 burpees + 300m run
• Row 4km
• 100 x 10kg Plate Sit-Ups
• 100 x Ring Dips
• 100 x G20 (RX 60kg/40kg)
• 100 x OHS (RX 40kg)
• 100 x 30" Box Jumps
• 100 x T2B
• 100 x Strict Pull-Ups (can kip up, but must stop to a stationary position at bottom before attempting next rep)
  • Buy Out = 300m run + 80 burpees

Matty O, Pip, Ginny & Loz = 40:45

Wendler Strength:

DL - 3x360lbs, 3x390lbs, 3x405lbs
Cleans - 3x200, 3x215, didn't try 225 (lower back sore and body fatigued from being out night before), 10x180lbs, 8x180, 8x180, 8x180,8x180, 5x180

Elements:

DUs - did several sets of 30 unbroken - mixed in between sets of cleans
Toe to rings - 60 reps - did get my kipping motion down.. able to do 7 to 10 unbroken
1000m Row - did it comfortably in 3:58. Did not push too hard

18 miles on Montour Trail
Time: 2:48:48
Avg. Pace: 9:23
Elevation: 689ft
Calories: 2,581

http://connect.garmin.com/activity/163913016

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Death By Pull-ups

minute 1 - one pull-up
minute 2 - two pull-ups
minute 3 - three pull-ups
etc

made it to minute 8 + 4 reps

Strength: Back Squat:

1x10
1x8
1x6
1x4
1x2

WOD: 3 rounds for time:
-30 pull-ups
-50 double unders
-10 handstand push-ups