SWOD: rest

WOD:
T. Rice Conditioning Test
Complete:
Three (3) 300 yard Shuttle Runs
Rest 5 minutes between efforts.

*You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles.

To Pass Conditioning Test:
*less than 200 lbs - 60 seconds and below
*200 lbs-250 lbs - 65 seconds and below
*greater than 250 lbs - 70 seconds and below

I did(6) 50yd runs.
First Attempt: 1:05, fail
Second Attempt: 0:39 (I don't count this as a pass, I have a hunch that I only did 4 runs instead of 6.
Third Attempt: 1:36, Fail. Would have been a bit faster but I almost puked when I turned for my 6th run.

I decided to finish it off with 100yd walking lunges (94 lunges)

a. 12 minutes - find a heavy OHS

Boom - I worked up to 75kg (body weight) completed 3 reps

b. 21-15-9
OHS @60% of max (did it at 40kg)
Burpees
TTB

35 strokes on the rower between sets

Class will be at 4:30 on Tuesday.

This class is actually a friendly mini competition with 3 events based off the recently released games workouts:

Event 1)
Max GHD slamball throw for distance (14/10)
- you will get 2 attempts each

Event 2)
Suicide-Style Shuttle run for time on turf

Event 3)
3 rounds for time:
+ 8 Ground to overhead (clean/jerk, snatch, split snatch) 115/75
+ 7 C2B Pull ups
+ Stoplight run

Five rounds for time of:
225/155 pound Deadlift, 12 reps: 135 #
20 Pull-ups: used green band the first two rounds Tore my hand: Third round did jumping pull ups for half then moved to ring rows. Last round did push ups.
135/95 pound Clean and jerk, 12 reps: I went with 50#. When I had good form I could have went with a heavier weight.

20 Knees to elbows: modified the last three round to laying flat on my back and bringing my knees to my elbows. Kept my feet off the ground to make it harder.

Back Squats:
-5 @ 75% of 1RM
-5 @ 80% of 1RM
-5+ @ 85% of 1RM

Metcon: "Nasty Girls"
3 rounds for time:
-50 air squats
-7 muscle ups (sub: 7 c2b pullups and 7 ring dips)
-10 hang power cleans (135/95)

Squats: 175(5), 190(5), 200(6)
Metcon: 14:22 (135# cleans, tried jumping MUs, but they weren't happening, so did the 7/7 sub. frustrating)

5x5

135#
155#
185#
195#
205#

Back Squats:
-5 @ 75% of 1RM
-5 @ 80% of 1RM
-5+ @ 85% of 1RM

Metcon: "Nasty Girls"
3 rounds for time:
-50 air squats
-7 muscle ups (sub: 7 c2b pullups and 7 ring dips)
-10 hang power cleans (135/95)

Back Squats: 115(5), 125(5), 130(5) [which means my one rep max would be about 150?]
Metcon: 14:00 (75 pound cleans, 2 or 3 MUs. Did sub for remainder)

Back Squats:
-5 @ 75% of 1RM. 95
-5 @ 80% of 1RM. 125
-5+ @ 85% of 1RM 135

Metcon: "Nasty Girls"
3 rounds for time:
-50 air squats
-7 muscle ups (sub: 7 c2b pullups and 7 ring dips)
-10 hang power cleans (95)

15 minutes to find
1RM Hang Power Clean Push-Jerk
160 new PR.

THEN

3rds
7 Goblet Squats (55/35) -> used 53#
15 Overhead Walking Lunges Each Leg (45/35) -> Used 35
15 Thrusters (65/45)
300m Run
Rest Exactly :60. Log Each Round.

Round 1: 5:45
Round 2: 6:52
Round 3: 8:05

Workout of the Day
Complete 8 Rounds
3 Front Squats, 185lbs
5 Handstand Push Ups
7 Jump Touches– 9′(m)/8′(w)
Post times to comments.
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Strength

L2
Rack Jerk (165)
7 x 1
Post WOD
Dumbell JM Press (30)
3 x 8
100 Banded Tricep Pull Downs (Double red)
Trunk
100 Russian Twists (25)