Warm: 1 mi run:300 crunches

50 box jumps
5 rope climbs(monkey walks)
50 kb swings
50 sit ups
50 hang cleans
12 fence runs
50 supermans

Strength:
Back Squats 3-3-3-3-3

Metcon:
For time, 21-18-15-12-9:
-Clapping Push-ups
-Sit-ups

Worked up to 350# for 3 reps
Metcon 3:59

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Push-ups were by far the most difficult task for me.

4x20 Split Box Jumps w/20lb Dumbbells
4x10 GHD Back Extensions

Four Rounds of:
4 Front Squats (110lbs)
8 Back Squats (110lbs)

Worked on: Slow down, to almost the bottom, and then little bounce/pop and explode up.

3 Rounds of:
10 Bent Over Rows (45lbs)
10 Good Mornings (45lbs)
10 Behind the Neck Shoulder Press (45lbs)

Four Rounds of:
Weighted Lunges* (45lbs)

*With the bar in the rack position, do 10 lunges per leg; lunge as far as possible and finish one leg, before moving to the other. Major butt-burner!

Practice:
Push Ups (standard)
Push Ups (on knuckles)
Dead-Hang Pull Ups
77lb Snatch-Grip Deadlift**

**Keep bar in contact with legs and only use legs, do not stand up all the way. This was working on the "Clean" and "Snatch" progression. Very cool stuff!!!

I will definitely be feeling this tomorrow. Now...off to take my fish oil!

BW: 130lbs

For time:

50 SDHP @ 45#
30 push-ups
100 SDHP
20 push-ups
200 SDHP
10 push-ups

Hang snatch from blocks: 5x3

Find your heavy three

Every minute, on the minute, for 6 minutes:
Back Squat x 2 reps @ 85-88%

For time:
50 Sumo Deadlift High Pull
30 Push-ups
100 Sumo Deadlift High Pull
20 Push-ups
200 Sumo Deadlift High Pull
10 Push-ups

Spend 10-15 minutes finding a solid (not 1 RM) snatch weight. Then, complete 1 squat snatch on the minute for 15 minutes. You can go up in weight if you like on any round. If you fail, after two attempts go back down to the last weight you successfully completed and finish the WOD at that weight.

Followed by:
Tabata Lateral Jumps over the bar or parallets.

Snatch (75# x 5) + (95# x 5)+ (115# x 5)
lateral jumps : Min 16 Max 36 total 166

Come to the gym with 2 or 3 movements you don’t like or would like to improve. We will then create your own "AMRAP 15" WOD around them.

My WOD:
5 ring rows
7 thrusters (45#)
9 burpees

7 rounds + RRs & 1 thruster