Sue Finn Style...actually, she was my partner!

Team wod
1 person runs 200m w/med ball

1 person 15min amrap's
50m broad jump
15 pull ups
50m broad jump
15 abmat
50m lunge
15 slamballs
50m lunge
15 box jumps

i ran at least 4 times.

Then a 5 minute plyometric hold.

4 Rounds for Time:
200m run
20 overhead standing lunges w/ 25lb weight
10 burpee box jumps

After round 2...
50 ab mat sit-ups

My time: 12:29

Pre-WOD: Find a 1 RM strict press- 135
Find a 1 RM jerk- 195

Shoulders felt super sore. Off day today

WOD:
7 min amrap
Snatch-95lbs
Burpees
3-3
6-6
9-9
12-12
15-15
Etc

Finished the round of 12 and then did 10 burpees on the round of 15.

Overall off day today

100 Pull-ups - red band
100 Push-ups
100 Sit-ups
100 Squats

Strength:

4 x 5 of the following (alternate between movements):
Weighted Pull up (or muscle ups)had Bibbs help me do the pullups..no band
Weighted push up Started with 25lbs to failure, 15lbs to failure at 4 and then 10
Cond:
3 Rounds for Time:
Legion Run
30 kb snatches (15 each arm)moved up to Yellow ones...23lbs??
30 wall ball only got reminded about my squat depth 2 x's gotta remember to get
my butt down and back...Argh!

Pre-WOD:
- Work up to a heavy (3) rep set of Back Squat- 135#

WOD - For Time:
50M cones marked in parking lot; pick kettle bell or dumbbell weight for WOD
- 50M Weighted Lunge (1)
- 200M Sprint (4)
- 100M Farmers Carry (2)
- 200M Sprint (4)
- 50M Weighted Lunge (1)

@25#

Post-WOD:
- Stretch & Recovery Exercise

A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
For the first set, I did 155, second 245, third 290. For the third set, I was only able to get 4 reps in before I really struggled with my form. For the Handstand Push-Ups, I did inversions with some knee tucks, trying to descend at the same time.

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/18″)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
For each of the four sets, I was able to get through 2 sets of Box Jumps, and 1 set of Push Presses. For the last set, I was able to get through 2 additional Push Presses. I split up the Push Presses into two separate sets of 5, before I started losing my technique.

Warm Up

250 Skips
100m Run --> 10 Bench Jumps --> 100m Run
10 Pull Throughs
25m Knee Hugs
10 Air Squats
25m Toy Soldiers

WOD

3 Rounds
50 Mountain Climbers
40 KB Swings (12kg)
30 OH Lunges (25LBS)
20 AMBAT Sit ups (20KG Ball)
10 Sumo High Deadlifts (75LBS)

Pre-WOD:
- Find 1RM Strict Press (185)
- Find 1RM Jerk (215)

WOD - 7min AMRAP:
- 3 Snatch (95#,65#)
- 3 Burpees
- 6 Snatch
- 6 Burpees
- 9 Snatch
- 9 Burpees ... etc.
Count total reps completed.

Skill/Drill WOD movements

Bear Complex 3X with 45lbs

WOD

Complete as many rounds as possible in 15 minutes of:

75/55 pound <a href='/journal/movements/19'>Shoulder press</a>, 4 reps
75/55 pound <a href='/journal/movements/542'>Sumo deadlift</a> high-pull, 8 reps
75/55 pound <a href='/journal/movements/23'>Front squat</a>, 12 reps

After bash: Tabata sprints (use the full length of the box)

I did 7 + 12 and felt okay. The squats killed me, whereas I expected the SDHP to be the tough part. I felt good in the sprints though, and was moving pretty quickly.