Fran

Result: 3:51

7 rounds for time:

10 wallballs @ 20 lbs/14 lbs
15 KB swings @ 1.5pd/1.0pd
20 DU's
1 Rope climb

all perscribed except the DU's, did 80 SU's for the first couple rounds and then tried DU's for last few rounds

SKILL / STRENGTH

Wendler - Week 3

Deadlift- bw #160
5 X 75% of Bench Weight - # 120
3 X 85% of Base Weight - # 135
Max Reps at 95% of Base Weight - 155 - 4 reps
Press - bw 45#
5 X 75% of Bench Weight - # 35
3 X 85% of Base Weight - # 40
Max Reps at 95% of Base Weight -45 # x 4 reps

WOD " Elizabeth"

21 -15 -9

Squat Cleans (135# / 95#) - 35#
Ring Dips - 1 round w/green band (too easy), 2 rounds w/blue
Blue band was tough - at end was doing dips one at a time

complete 5 rounds of the following:

• 11 x deadlift (RX 80/60)
• 22 x situp
• 33 x air squat

Happy Birthday Ellen and Jason

For Time:

38 Ground to Overhead

38 box Jump 24/20 @24"

38 Wallball 20/14 @10' mark

38 ABMAT

38 Double Unders

15 minutes of:
10 Kettlebell swings, 2 pood - sub'd 55 lbs. (~1.5 pood) dumbbell swings
10 Box jumps, 24 inch box
10 Ring dips - sub'd bar dips, no rings

9 rounds

Nice consistent pace. All exercises unbroken.

Workout alone.

5 Rounds:
10 Thrusters - women rx 65lbs; used 45lbs,
10 Pull Ups,
200M Run

30 reps of mega-burpees:
[with a bar and bumpers]
push-up on the bar,
[to] squat-clean,
[to] push-jerk

Rx - M: 135 F: 95

Buy-in:
EMOM 2 cleans for 10 minutes
135x2, 145x3, 155x3, 165x2

WOD:
Run or row 5k

Cash-out:
Mobility & stretching

Rowed due to foot. PR!

05-23-11 WOD Deathy By Squat Cleans

Death by:

Squat Clean 95/65

Box Jump 24/20

Add 1 rep of each on the minute until you can no longer complete that number before the next minute starts. Score Box Jump and Squat Cleans when you fail at Box Jumps only do Squat Cleans. Then after you fail at Squat Cleans continue with 4 Squat Cleans and 4 Box Jump on the minute until 20 rounds. You must complete all rounds to Rx WOD. If you rest at your failure point you must make up that round on the 20 min mark.