Five rounds for time:

12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

This weight felt heavy from the start. I am strong enough to get through all the movements multiple times with good form but this was a lot of reps. We talked about if I should try and grind out the whole thing as RX's or if I should drop down and increase the intensity. We opted for the former and it was killer. Not proud of my time...but happy to have a time to beat next time.

I love these Hero WODs. Here is a link to some information about Timothy P. Davis, the Airmen this WOD was named after. I wanted to know more after putting my body through this.

http://militarytimes.com/valor/air-force-staff-sgt-timothy-p-davis/3960146/

Did the Jingle Bell Run 5k last night. A solid run was needed to help push the rest of the crud in my sinuses out.

Since it was only a 5k, I wore a backpack that weighed in just over 20lbs.

I also wore an absurd number of bells around my ankles to make sure I was as irritating as possible to the other runners (to hopefully break their stride ensuring my victory).

AM: 80 min
Warm up for 30 min
1.Conditioning
12x90 s. on/ 90 s. off:
A) 12 cal Ski + Max effort KB Snatches 16 kg
Reps: 10 10 10 11 12 13
B) 12 cal Ski + Max effort Double KB Thrusters 2 x 12-16 kg > 12 kg
Reps:12 12 12 12 13 14
Cool down for 15 min

PM: 135 min
WU for 30 min
- 20 HSPU + 40 bfly + 10 m. HSW
1.GS
A. Ring muscle ups
- RS
- TWB
- HTR
- 2 S + MU 11 x 1
- 2 S + MU + HTR 2 x 1+1
- Total of 13 MU

2.WL
A. Muscle snatch from below the knee on toes 3-4 sets w/ empty bar

B. Snatch + Overhead squat
3 attempts to max. Lift every 3 minutes.

3.Strength
A. 4 sets: - not done
6+6 Single leg RDL
10 Heel elevated Goblet squats
20 Landmine twists
- Rest 90 s between rounds-

140 min
Warm up for 20 min
- 20 HSPU
1.GS
A. HSW practice for 20 min
- 15 m.

B. BMU practice for 15 min
- 12 x 1

C. Bfly practice for 10 min
- 5 6 6 6 6 6 5 = 40 reps

D. CTB practice for 5 min

E. Every minute on the minute for 8 minutes:
Tough set of chest to bar
- RiR 2-3 at first set
Reps: 15 11 5 6 5 5 5 5 = 57 reps

2.WL
A. Hang power clean + Push jerk
Build to heavy 3+2 for the day

3.Conditioning
”Habanero”
A. 10 x 1 min on/ 1 min off:
8 Deadlifts
6 Hang power cleans
4 Front squat
2 Shoulder to overhead
Max effort burpees
- Bar at 35-40 kg (Complex unbroken) > 35 kg
Reps: 9 9 8 8 9 9 9 9 9 10 = 89 reps

4.Spinal decompression

5 ROUNDS FOR TIME
*all done with a 16kg KB

5 RIGHT ARM KB SNATCH
5 LEFT ARM KB SNATCH
20 KB SWINGS (FULL)
15 GOBLET SQUATS

The time it takes to do a round must hold plank position for same length of time
**10 burpee penalty for setting weight down during individual round - must be completed immediately
** If KB not picked up within 5 seconds of completing plank or burpees, 10 wall-ball penalty for each occurrence at the end of the workout

RESULT: 13:01 (NO PENALTIES)

3X175
3X200
13X225

2 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

worked way up to front squat max

315! had more but wasn't feeling confident because I couldn't drop the weight

A. HBBS @ 40X1; 6,4,2,6; rest 4 min
SCORE: 315, 335, 365, 345
B. EMOM - 10 min
PP x 1/PJ x 2 - odd SCORE: 185 x2, 205 x3
10 COVP chin ups - even
+
10 min @ 80%:
20 unbroken DU's
5 KBS russian
10 push ups HR
SCORE: 10 rounds completed

Notes:
- ensure 2nd six in A is higher in load
- choose weight in EMOM for OH work appropriately
- OH work and inefficient - lower %, solid tech, OH work and efficient - higher % and work based
- record rds and time/rds for AER piece

Warm Up

3 x 200m Run
(70%,80%,90%-100%)

Then

10 PVC Pass Throughs
10 PVC Halos
10 Overhead Shrugs
10 Overhead Band Stretch
10 T, Y, I, And W

Mobility

10mins
Areas That Are Sore/Need Improvement

Strength

Front Squat
5 x 5
immediately Following Every Set Max Effort Ring L-Sits
(rest 2mins)

WOD

12min AMRAP

6 Tire Flips
12 DB Thrusters (45/35)
18 Box Jumps (24”/20”)

For time:

1500 m run
30 box over jump
30 KB snatch
30 KB squat

Time cap 12 min.