"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Bar dips

10:38

Getting better at the speedy cleans. Still need metcon work tho, had to break the sets up too much. Slowed me down.

Clean and Jerk

1-1-1-1-1-1-1

135-155-185-195-205-215(f)-215-225(f)-225(f)

Limitation continues to be shoulder to overhead. Cleaning 225 relatively easily, just cant float it.

Complete one Wall Ball on the start of the first minute, two Wall Balls on the second minute, three Wall Balls on the third minute, and so on until you can no longer complete Wall Balls for the number of minutes on clock. (20# @ 10 feet / 14# @ 9 feet) (If you fail to get required number of Wall Balls in a minute – start over at 1 and go up the ladder again. Continue for 20 minutes.

On the top of the minute for 15 Minutes
1 Barbell Snatch immediately into 3 Overhead Squats
* Warm up to see starting weight.  All 4 movements should be completed in 30 seconds or less. This is more about Snatch/OHS practice than weight on the bar.

Chins 8-8-6-4
Dips 10-10-8-8

Farmer Carry 45# DBs 1minute - 3rounds

KB Pull Over 12-12-12
KB French Press 10-10-10

Diamond Push-ups 15-15-15-15-15

3 - 6 - 9 etc. reps of

Clean and jerk (135 lbs)
Toes to bar

7 minutes

Skill
5x5 Weighted Ring Pushups 10kg (60s rest)
2x10 Strict T2B (60s rest)

WOD
10-9-8-7-6-5-4-3-2-1 reps for time of:
Russian Plate Swings (15kg/hand)
Burpees

The plate swings were done with a 15kg plate in each hand at my sides up to eye-level. This fried my low back!

WOD 1
“PICK YOUR POISON”
ASSIGN THE FOLLOWING WODS TO YOUR TEAMMATES AS YOU WISH...EACH ATHLETE CAN ONLY DO (MUST DO) 2 WODS - WODS WILL BE DONE IN THIS ORDER WITH A 30 SEC TRANSITION BETWEEN EACH WOD

2 MIN MAX WALLBALL 20/14# TO 10’/9’ TARGET
2 MIN MAX DBALL OVER 55" BAR 30#
2 MIN MAX HAND RELEASE PUSHUPS
2 MIN AMRAP - 5 PULLUPS, 5 KB SWINGS 53/35#
2 MIN MAX DOUBLE UNDERS
2 MIN MAX DB SNATCH - ALTERNATING ARMS 70/45#
2 MIN MAX METERS ROW
2 MIN AMRAP - 3 BURPEE OVER BAR, 5 SQUAT CLEANS 95/65
EACH WOD WILL BE SCORED SEPARATELY FOR TOTAL REPS FOR EACH WOD

Did DB snatch and Burpee/clean
DB snatch: 43
Burpee/clean: 28

”LOAD IT LUNGE IT”
FOR TIME: 15 MIN CAP
DONE ON GREEN FIELD
EACH TEAM WILL HAVE 2 BARS (MALE AND FEMALE) AND ONLY ONE PERSON WORKING AT A TIME...MUST COMPLETE THE FOLLOWING...

80 OVERHEAD SQUATS 65/45#

LUNGE BARS IN FRONT RACK TO NEXT DESIGNATED LOADING POINT (MALE MUST LUNGE MALE BAR AND FEMALE MUST LUNGE FEMALE BAR)- once arrived at loading point, athletes add 10’s to male bar, add 10’s to female bar and then complete...

80 SUMO DEADLIFT HIGH PULLS 85/65#

LUNGE BARS IN FRONT RACK TO NEXT LOADING POINT - add 15’s to male bar, add 5’s to female bar and complete...

80 THRUSTERS 115/75#

LUNGE BARS IN FRONT RACK TO NEXT LOADING POINT - add 35’s to male bar, add 25’s to female bar and complete...

80 DEADLIFTS 185/125#

SPRINT TO FINISH LINE. SCORE IS FINISH TIME. ANY REPS NOT FINISHED WILL BE ADDED ON AS SECONDS TO THE 15 MIN CAP.

Warmup:
100 KB swings -- 20 @ 55#, 80 @ 16kg

Bench:
Warmup sets: 5 x 55#, 5 x 70#, 3 x 80#
Working sets: 5 x 90#, 5 x 100#, 5+ x 115# (11 reps)

Put everything into the last set. Lifted a theoretical 1RM of 153#, a new high.

Then
5 x 10 @ 70#

Cash out: 100 one-arm KB swings @ 16kg, then 100 KB swings @ 55#