Back Squats 3-3-3
220, 245, 270

Press 3-3-3
100, 100, 100

Power Cleans 3-3-3
120, 120, 120

in 7 minutes,
1 min amrap Thrusters (95) - Completed 11
6 min amrap - Completed 2 and a half rounds
5 pull ups
10 power cleans 95
15 double unders

Skill:
7 x 2 Hang clean & jerk (only press/jerk on the second rep of each set)

For time:
21-15-9 of:

Push press (95/65)
Box jump
OH kb swing (70/53)

For time,
slamballs30/20
kettlebells 2/1.5
wallballs 20/14
pull-ups
back extensions
calorie row
hollow rocks
rope climb(1 climb equals 10 reps)
bar roll outs(like the ab roller)
lateral box jumps
double unders (3 jumps equals 1 rep)
jumping lunges
knees to elbows kettle bell snatch 1.5/1
The goal is 400 reps, any combination. Must do each exercise, minimum of 10reps and a max of 40(15 stations and people can start at different stations)

This was crazy. I mentally broke pretty early.

Pre-Wod:
Front Squat: 5 (1 second at the bottom); 4 (2); 3 (3); 2(4); 1 (5): 95# - 175#

For Reps:
-5 minutes: Run 800 meters then with remaining time- AMRAP of 5 KB Swings, 5 Goblet Squats
(4 rounds)

-2 minute break

-4 minutes: Run 600 meters then with remaining time-AMRAP of 5 KB Swings, 5 Goblet Squats (3 rounds)

-2 minute break

-3 minutes: Run 400 meters then with remaining time-AMRAP of 5 KB Swings, 5 Goblet Squats (2 rounds)

For Time:

3 rounds:
50 meter walking lunge
5 Wall Walks
30 KB swing 1 pood

19:11

Highly modified mainsite workout. After gnarly shoulder surgery and rehab, I'm not sure if hand walking is really in my future. I go for it, but there's always a tight feeling. It's cool, I'll be happy with legit HSPU, a solid handstand and good shoulder press. It's not like I'm auditioning for Cirque

Buy-in:
2Rds
15 KBS (2pood)
12 jumping squats

WOD:

“CFSH Baseline II”
Run 800M
Rest 90 Seconds
2 Minutes Max Rep Double Unders
Rest 90 Seconds
2 Minutes Max Rep Pull Ups
Rest 90 Seconds
90 Seconds Max Rep Box Jumps 24/20
Rest 90 Seconds
90 Seconds Max Thrusters 75/45

3:11
149
43
38
29
Cash out: 3x max effort handstand hold
80sec, 47sec, 65sec

Skill
5-4-3-2-1 Strict T2B (10kg Vest) + DUs

Strength
3x5 Shoulder Press 50kg (3mins rest)
12-9-6 40kg (1min rest)

WOD
Five rounds for time of:
7 Squat Clean Thrusters (30kg)
10 pullups
This was a lot harder than it looked! All reps were done unbroken.
Graham Holmberg did this in 3:28 so, I have a lot of work to do before I go to the games!

Workout 2
Deadlift Ladder: Competitors will have 30 seconds to complete one successful deadlift. He/She will continue through the ladder until he/she fails at the lift. The athlete may have multiple attempts within the 30 seconds to complete the lift or may choose to complete as many double unders (for Rx division) or singles (for Scaled division) in the remaining time. The athlete’s score would be the heaviest successful lift and number of DUs/singles. Please bring your own jump rope to the competition.

Scaled Female: 155, 185, 205, 225, 240, 255, 275
Stopped at 240 for baby safety, not sure of how many singles I did

No, not the George Michael version ... our Ouray version of Coach Faith! She always makes Sunday Park WODs "fun".

Park WOD:
Run 200 meters
30 Wall Jumps (~24")
Run 200 meters
30 Push Ups
30 Kettle Bell High Pull (1.5 pood)
30 Roll Up Squats
30 Weighted Sit Ups (25 lb.)
Run 200 meters
15 Wall Jumps (~24")
Run 200 meters
15 Push Ups
15 Kettle Bell High Pull (1.5 pood)
15 Roll Up Squats
15 Weighted Sit Ups (25 lb.)

Warm Up:
2x
10 Push Ups
10 Squats
10 Sledgehammer Swings

Mobility:
Ankle on wall
Drive knee to wall (extending the ankle stretch)

MetCon:
Jackie
Row 1000 meters
50 Thrusters @ 45 lb.
30 Pull Ups

Back was better (looser) today but the pull ups at the end of Jackie was a bit rough.