5 ROUNDS - 45 SECONDS WORK / 15 SECONDS REST
*move to next exercise during rest period

PULL-UPS
ROW
DOUBLE UNDERS
BATTLE ROPES / TIRE HITS (alternate each round)

RESULT: 415 REPS (not counting battle ropes)

90 min

1.Strength
A. Back rack reverse lunge – 3 x 10/side @ AHAFA, rest 2 – 3 minutes between sets
50 55 55 kg

B. Alternate between B1 and B2 for 4 rounds
B1. Strict press – first 3 rounds x 6 reps @ 80-84%, 4th round is AMAP
@ 80-84%, rest 1 minute before B2 / last set 11 reps
B2. Barbell bent over row – 10-8-6-6 @ AHAFA, rest 2 – 3 minutes before B1
40 42,5 45 47,5 kg

C. Rotate through C1, C2 and C3 for 3 rounds
C1. Single leg DL – 10 reps @ AHAFA (as heavy as form allows), rest 30 seconds before C2
20 20 20 kg
C2. Strict toes to bar – as many reps as possible (AMAP), rest 1 minute before C3.
13 12 13
C3. DB incline bench press – 12 reps @ AHAFA, rest 90 seconds before C1
20 25 25 lbs

3.Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow

4 Rounds of:

10 Burpee Pull-ups
10 Front Squat (115 lbs)
20 Box Jumps
20 Kettlebell (45 lbs)
400m

2 ROUNDS FOR TIME

20 THRUSTERS (135#)
20 PULL-UPS
20 BURPEES

RESULT: 8:22

Strength: pull up

Skill: pistol - practice

WOD: (originally did this on 9/19/12)
10 - 1 front squat @ 53lbs
1 - 10 dips

Time= 5:55

Strength: front squat 5 x 3 (33,53,63,73,83...103)!!!

WOD: (originally did this on 9/27/12)
3min. AMRAP w 1min. rest x 4
3 push ups
6 KB swings @ 26#
9 squats

Results: 4 + 3, 3 + 6, 3 + 12, 4 + 4

6 rounds for time:

23 burpees
12 pull-ups

Special Mary

For time, all strict:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
15 handstand push-ups
30 one-legged squats, alternating
45 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

120 min

Skill: MU practice for 20 min

1.SPP (Skill)
A. Ring muscle up – 30 repetitions for time
Time cap. 10 minutes
Note. Record your set breakdown (e.g. 8+7+5+5+5)
Result: 11 MU, singles

B. GHD sit-ups – 50 repetitions for time
Time cap. 3 minutes
Result: 2.01
Sets: 20+20+10

B. Handstand push up (strict) – 35 (no deficit) + 15 @ 3/1.5” deficit repetitions for time
Time cap. 5 minutes
Result: 0 reps

2.SPP (Conditioning)
Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice
Repeat part A after the movement flow
C. Prep all of the movements in the main conditioning piece of the day
D. Perform one practise round of (70-80% effort):
10 Calorie row
20 Double-unders
10 Wall balls @ 9/6kg (20/14lbs)
8 Power snatches @ 35/25kg (75/55lbs)
8 Box jump overs @ 24/20”
8 Toes to bars
8 Thrusters @ 35/25kg (75/55lbs)
8 Pull ups
8 Bar facing burpees
Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic power test)

A. In a 20 minute window (for max rounds and reps in the last part)
3 Rounds of
30/24 Calorie row
60 Double-unders
30 Wall balls @ 9/6kg (20/14lbs)
Rounds: 4.35 + 4.35 + 4.45 = 13.55

THEN
6 Rounds of
8 Power snatches @ 35/25kg (75/55lbs)
8 Box jump overs @ 24/20”
8 Toes to bars
Rounds: 2.00 + 2.00 + 1.55 + 0.10

THEN in the remaining time, AMRAP
8 Thrusters @ 35/25kg (75/55lbs)
8 Pull ups
8 Bar facing burpees

Result: 3 rounds + 2 power snatch = 74 reps @ second part
185/193

3.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

70kg bw

8-25
8-25
9-20
7-21
6-30