Kettlebell Press 3-3-3-3-3, Left & Right
*Compare to 071712.
then:-
In 15 minutes, complete as many rounds as possible of:
Run 400m
30 Wall Balls @ 10kg/5kg
20 Knees-to-Elbows
Beginner: Scale movements and load as necessary.
Advanced: Sub KTEs with Toes-to-Bar.

Result:- 12,16,20,20,20 , 1R+400M 19WB

20 MIN EMOM

With 2 dumbbells

1,3,5,7...: 10 Step-ups (rack anyhow)
2,4,6,8...: 10 Power cleans

5 rounds of:
* 7 muscle-ups
* 21 burpees

I got stuck on the last muscle-up for a while. Grrr..

A.Three sets, not for time, of:
Muscle-Ups x 2-6 unbroken reps
L-Sit x 30-45 seconds
Double-Unders x 30-40 reps

Instead of muscle ups was trying to work on hips to rings.Back to Paoli drills afterwards to start working from the beginning. L sits were 30 sec but legs were dropping (feel like quads will cramp if I leave them fully extended).

B. Every minute, on the minute, for 12 minutes:
Clean & Jerk x 1 rep
Minutes 1-2 = 70% of 1-RM
Minutes 3-4 = 75% of 1-RM
Minutes 5-6 = 80% of 1-RM
Minutes 7-8 = 85% of 1-RM
Minutes 9-10 = 90% of 1-RM
Minutes 11-12 = 95% of 1-RM

117-123-132-141-150-156# (all reps completed, felt really good on these)

C.Front Squat
* Set 1 – 3 reps @ 80% of 1-RM
* Set 2 – 2 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 5 reps @ 65%
* Set 5 – 5 reps @ 70%
* Set 6 – 5 reps @ 75%
* Set 7 – 5 reps @ 80%
* Set 8 – 4-5 reps @ 85%
Rest 2 minutes between sets.

161-180-191-130-141-150-161-170# (x5) (felt good here too)

D.Ten sets for max reps of:
20 seconds of Kettlebell Swings (32/24 kg)
20 seconds of Chest-to-Bar Pull-Ups
20 seconds of Rest

12/3, 12/3, 12/2, 12/3, 12/3, 12/2, 12/2, 12/1, 12/2, 12/3

A.Six sets of:
2-Position Snatch
(high hang, then mid-thigh)
Rest 2 minutes between sets.
Use approximately 5% more of your 1-RM than you used last week for the 3-position snatches.

81-88-99-103-108-110…these felt pretty solid

B.Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.

In #: 45-55-65-80-80-80-80-60

C.Three sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Weighted Chest-to-Bar Pull-Ups x 8 Reps
(all weighted pull-ups should be strict – a little bit of body english at the top is acceptable)
Rest 30 seconds

Ring dips done…was able to do them mostly in sets of 3-4 rather than singles and doubles like last week. C2B done unweighted (sup grip).

D.For time:
20 Burpees
80 Double-Unders
15 Burpees
60 Double-Unders
10 Burpees
40 Double-Unders
5 Burpees
20 Double-Unders

6:14…burpees were fine but only the 40 and 20 DU were unbroken. Need to work on higher rep sets.

In teams of 3 for time:
240 KB Halos @ 44#
240 KB Taters @ 53#
240 KB Push Presses @ 53#
Split up each member does 4 rounds of 20 at a time. Each member must complete 7 burpees after each round before the next member starts their round.

Strength:
10 rounds 1:00 work/1:00 rest
4 Squat snatches @ 155# each minute

Find 2rm of Snatch Balance (

) 50#

Then,

3 rounds

15 Sumo deadlift high pull 135/95 (MOD: 65#)

20 Burpees

25 Double unders

Warmup
- 150 singles
- 3 X
- 10 OH Squats (PVC)
- 10 Sn Grip Push Press
- 8 Pass Thru's

Mobility/Skill
Snatch Blance
and
OH Squat

WOD

A) 10 Min
- 1 + 2 EMOTM
- Snatch Balance Max - 95#
- OH Squat

B) 15 Min AMRAP
- 15 situps
- 200m Farmers Carry (Alt Hand)(53/35) - 53# 3+16
- 150m shuttle

Morning - 30s. Max Sprint x6 Rest 4 mins.

Afternoon: 5x5 Strict Close Grip HSPU Rest 2 mins.
--------------------------+1 Hour Rest---------------------------
Squat Snatches (20kg,30kg,40kg,50kg,50kg,40kg,50kg,50kg)
-------------------------5min. Rest--------------------------------
Three rounds for time of: 15 Hang Power Cleans(40kg) and 15 Burpees (5:05)
Rest 15 minutes
21-15-9 reps for time of: Box Jumps Kettlebell Swings (3:30)

Results: 1.Sprints were fast and fun!
2. HSPU were better than last time.
3. It took a long time to get the technique with the 50kg.
4. First workout was fast paced and awesome but my barbell had a problem and so I had to find another metcon to do afterwards. Second workout wasn't so fast paced but it was still fun. Although there wasn't much lactic acid buildup occurring during the actual metcon.

Warmup:
3 rounds:
10 second samson stretch each leg
10 back extensions
5 GHD (there will be more later...)
10 OHS (45,95,115)
10 Back Squat (95,115,155)

WOD:
For time:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups

Great WOD. Had juice leftover at end. For the back squats, I put a 12" jump box on top of 2 45 lb plates under my butt, when my butt touched that was a rep.

Took a little longer because I had to fend jokers away from my squat rack when I was doing the 42 GHDs. I was only away from the rack for ~45 seconds and they started clearing off my plates. WTF.