100 DU's
25 Cal Row
5 Rounds of supine ring row cindy
75 DU's
20 Cal Row
4 Rounds of supine ring row cindy
50 DU's
15Row
3 Rounds of supine ring row cindy
35 DU's
10 Cal Row
2 Rounds of supine ring row cindy
20 DU's
5 Cal Row
1 Round of supine ring row cindy

jalat boksille ja vaateriin

Group Warm-up

Then,

4 Rounds
10 Power cleans 135/95 (MOD: 85#)
15 Box jumps 24/20 <--wow did i have a problem getting my first set of jumps
20 Burpees

16:07

For time

10 Power cleans 70kg
10 GHD situps
8 Power cleans 70kg
8 GHD situps
6 Power cleans 70kg
6 GHD situps
4 Power cleans 70kg
4 GHD situps
2 Power cleans 70kg
2 GHD situps
60 Burbees

MONDAY
Strength
Clean [wmv][mov]
Take 15 minutes to establish a heavy 1rep Clean (full squat).- 245 lbs

Conditioning

A.
3 Rounds For Time:
• 30 Double Unders
• 30 Push-ups
• 15 Power Cleans (#95/65)

B.
3 Rounds For Time:
• 50 Double Unders
• 30 Hand Release Push-ups
• 15 Power Cleans (#135/95)

C.
2 Rounds For Time:
• 100 Double Unders
• 30 Handstand Push-ups
• 15 Power Cleans (#155/105)

Chose option B

Clean & jerk

Build up to a heavy single clean and jerk in 20 minutes.

*2 x same weight before adding more weight on the barbell

21-18-15-12-9-6-3 reps for time of:

75 pound Sumo deadlift high pull
75 pound Push press

Buy out:
Biceps curls, 70 lb 8-8-8
Lat pull-down, hammer strength

Valentines WOD, with your other half, 30 seconds on, 30 seconds off, for time, 100 burpees, 200 hrpu, 300 squats.

WOD 2, with Mrs Nev, 20 mins, Rep for Round, clean and push press, 77lb/ 128lb. Eight rounds each. Strong Mrs Nev, well done🏋️‍♀️

2013 CF Games Regional WOD #6

For time,

100 Double unders
50 Handstand push ups (MOD: 1 Abmat)
40 Toes 2 bar
30 Shoulder to overhead 160/100 (MOD: 65#)
90ft Walking lunge with weight in front rack position 160/100 (MOD: 65#)

19:30

40 du's unbroken, then mostly 10's, 5's toward the end. HSPU were very hard. Was doing 3's, 2's and 1's toward the end. T2B did in 10's. S2O did in 6's. Could've prob gone heavier on the s2o, but wasn't comfortable using the higher weight for the lunges, left knee was very shaky on those.

Strength:
5-5-5-5-5 Back Squats 85kgs
5-5-5-5-5 Front Squats 80kgs
5-5-3-3-2 Push Press 40kgs, 45,50,55,60

Metcon:
4 rounds
3 Hang Power Clean 60kgs
10 Single arm dumbell snatch (20kgs)
14 Pistols

Skill:
L-sit Muscle Ups

Sports:
Football