Max effort Back Squat, Shoulder Press, Deadlift

LOVED my 35# back squat PR. My deadlift PR went AWOL though and I'm pretty sure it's from hurting it on Wednesday with the heavy deadlift WOD. PR was 265# and I couldn't even do 250# today! Also got 95# on the strict press but that was after doing the 3 attempts. Dang it!! Importance of warming up properly!

9-7-5:

• Power Clean (135,95)
• Pullup
• Shoulder to Overhead
• Ring pushups (Hand release)

Post WOD:

-Tabata situps (100 total)

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

(Modified Rope climb to seated rope pull-up to standing. 2 seated-to-standing pulls = 1 ascent)

20:28

In teams of two, sharing all work evenly. Both people run at same time and complete whole distance each:

• 700m Run
• 60 x 50kg Power Snatch
• 700m Run
• 60 x 50kg Clean & Jerk
• 700m Run
• 60 x 50kg Deadlift
• 700m Run
• 60 x 50kg Back Squat
• 700m Run
• 60 x 32kg KettleBell Swing
• 700m Run
• 60 x 50kg Floor Sweepers
• 60 x 20kg Plate Situps
• 700m Run

Matty O & Bretto: 1hr 3mins 30secs

9-7-5:

• Power Clean (135)
• Pullup
• Shoulder to Overhead (135)
• Ring push ups

Post WOD:

-Tabata situps (100 total)

Should have of gotten sub 4...will next time

warmup
loosen shoulders
push press

strength
push Jerks
5-5-3-3-2-2
no split or moving feet, dip, explode up and press
95-125-145-165-175-180

WOD
JT
21-15-9
HSPU
Ring Dips
Push press
i really thought i would do well here. i chose to do my hspu on the center pole in my garage instead of against a wall (which i have no open space for), spent a lot of my time kicking up into a hspu, missing that, getting pissed, throwing things and slamming my fist into the ground! oh well, just means i can shave minutes off next time!

Push Press

1-1-1-1-1

Then

6 Rounds (10mins CAP)

3 Clean and Jerk 60kg
5 Clapping Push Up
7 Pull Up
9 Air Squat

Post Load and Time :

http://black-ops-fitness.blogspot.com/2012/01/push-press-clean-and-jerk-clapping-push.html

Max Effort Handstand Push Ups unbroken

20 Minutes to:

Learn/practice Hang Squat Clean

OR

1. Squat Snatch: 5 x 1 @ 96%, 1 x 2 @ 78%
   1. Squat Clean: 5 x 1 @ 94%, 1 x 2 @ 72%

-then-

3 Rounds of:
5 Hang Squat Cleans (155#/105#)
2 Rope Climbs (OR 3 Wall-walks)
5 Handstand Push Ups
2 Rope Climbs (OR 3 Wall-walks)

Wear a 50lb Ruck. Ruck around DC for 14.5 hours (10pm - 12:30pm the next day). Log approximately over 20 miles. Make sure you stop and do plenty of low crawling any and everywhere (National Mall, rivers, creeks, and mud tunnels). Also for good measure throw in a couple hundred each of burpees, pushups, situps, flutter kicks, squats, and lunges.