For Time

Row 1000m

Then,

Squat Snatch (

5-5-3-3-1-1 @65%, 75%, 85%

125 Snatch, sad. Snatch is my least favorite lift.

“Fight Gone Bad”

Wallballs 20/14

Sumo deadlift high pull 74/45

Box Jumps 20in

Push Press 75/45

Row (cal.)

Perform as many reps as possible in 1 min. at the first station. At the end of 1 minute, move to the next exercise without rest. Continue on to the next movement after 1 min, without rest. After you finish all 5 stations, rest 1 minute.

Score is total reps + calories on rower

3 Rounds

For Time:

• 150 Double Unders
• 100 Squats
• 75 Push Press (75lbs)
• 50 T2B
• 25 Burpee Pull Ups

Notes:

I got through the double unders in just over 4 minutes. I started with a string of 35 unbroken reps, followed by several strings of 7-15 reps unbroken. This represents a massive improvement over any previous double under work.
KStar and Diane Foo's video (Linked in workout) about proper body mechanics (i.e. the front hang position with ER wrists) really seemed to make the whole concept "click." I watched the video, walked into the box and ripped off a string of 15 or 20 cold, and felt very calm and in control. My previous best effort was about 10, and I felt hurried and all over the place.

Buy in = 15 box jumps 24"

Then

21-18-15-12-9-6-3
Wall balls
Kb swings 1.5p*

*25y sandbag carry (80#, NO shouldering) between each lift.

Then

Cash out = 15 box jumps 24"

The buy in and cash out are part of the timed WOD. My time might be off by up to 30 seconds - timer died.

“Fight Gone Bad”

Wallballs 20/14

Sumo deadlift high pull 74/45

Box Jumps 20in

Push Press 75/45

Row (cal.)

Perform as many reps as possible in 1 min. at the first station. At the end of 1 minute, move to the next exercise without rest. Continue on to the next movement after 1 min, without rest. After you finish all 5 stations, rest 1 minute.

Score is total reps + calories on rower

3 Rounds

First:
5 rounds of :
6 shoulder press @20x1
60 seconds rest
20 hollow rocks
60 seconds rest

Then:
5 Rounds FT of:
10 DB ground to Overhead @35# dbs
20 Meter 4-point ladder sprint
Exactly 60 seconds mandatory rest.

Barbell Complex
Deadlift
Hang Clean
Front Squat
Hang Snatch
Overhead Squat
Front Press
Bentover Row
Romanian Deadlift
6 Reps of each. Start with an empty bar and make 5# jumps until you cannot complete.
2 Minutes rest between rounds, hands must stay on the bar the entire time during the round
Made 4 rounds rx 45.50.55.60 - thought about 65 but had to let go of the bar :-(

THEN!
100m Prowler Push add weight each trip until you can no longer complete
started 50#s; 80.110.140.190.220 - final trip bonus - pull against tony and a resistance band!

-Buy In-
Deadlift 5/3/1 – Cycle 1, Week 1
65% x 5, 75% x 5, 85% x 5+
Warm-up: 120x5, 150x5, 180x3
Cycle: 195x5, 225x5, 255x5+ (15)

WOD
As Many Rounds as Possible in 10 Mins:
10 Barbell Walking Lunges 95/65
20 Supermans
10 Broad Jumps

Used 80# BB for lunges to save legs a little for tomorrow's 20 miler. Did 6 rds + 33 reps

Cash Out
3 x 12 Split Squats (each leg)
Subbed 5/3/1 Bench Press for Split squats
Warm up: 90x5, 115x5, 135x3
Cycle: 145x5, 170x5, 190x5+ (13)

SWOD: Back Squat
Determine 1RM - 135#

CWOD: 4 RFT
25 T2B
25 KB Swing (2.0/1.5) - 26
25 Double Unders
25 Burpees

The new programming strategy started today at the box. Pretty exciting to see what sort of pain and punishment coach has in mind for the coming months!

Warm Up:
All skate - I went with push ups, chest to bar, burpees (getting my 100-day burpee challenge burpees out of the way), and squats

Day 2 of 100 Day Burpee Challenge:
2 Burpees. This is SO easy!

Mobility:
As a group because we've been bad with mobility lately.
Hip flexor
PNF Hamstring
Pain ball on feet

Max Effort:
Power Cleans!x
5x
1 Lift to above knees
1 Lift to top of dead lift
1 Power clean

Add weight as you go: 115 lbs, 135 lbs, 135 lbs, 165 lbs, 165 lbs, 185 lbs, 185 lbs (um, Parker and I are clearly not good at following directions and stopping at the max round. )

I just checked my stats ... huh. Apparently, I hit a 10 lbs PR on the clean today ... hooray!

MetCon:
3x
10 Hang Power Cleans @ 135 lbs
10 Knees to Elbows
10 American Kettle Bell Swings @ 70 lbs (eff, these were hard!)