"Jorge”

30 Sit ups, 15 Cleans 155/105 (It doesn’t say power, so it’s a full clean!) (MOD 70#)
24 Sit ups, 12 Cleans
18 Sit ups, 9 Cleans
12 Sit ups, 6 Cleans
6 Sit ups, 3 Cleans

Max (squat) clean is 90#. Tim said to do about 65% for the wod, but that seemed too light (and I really need to build strength vs speed) so I did a little over 75%. Hip/leg still caves coming up from the squat (keep trying to push the knees out) but the weight felt fine for cleans. Tim said I had good/fast elbows. I think I'd try 75# next time.

Amrap 12min

3 rope climb
20 box jump

"Jorge”

30 Sit ups, 15 Cleans 155/105 (It doesn’t say power, so it’s a full clean!) (MOD 60#)
24 Sit ups, 12 Cleans
18 Sit ups, 9 Cleans
12 Sit ups, 6 Cleans
6 Sit ups, 3 Cleans

Team Wod w/Betsy!

25min
1 person runs 400m

Other person does the following, increasing squat cleans by 1 each round
1 Squat Clean (55#)
4HSPU (mod 6pushups)
8KBS
12slamballs

I think we wrapped up 11 rounds?

5 Rounds
10 DL 135--mod 95
10 KBS 40lb
10 Burpee Pullups <--mod burpees only b/c I could not reach pullup bar w/out assist.

Pre-WOD:
Work up to a heavy 3 rep max Back Squat- worked up to 255

WOD :
8 rounds Tabata Wall Ball Shots (20/14#): Record minimum round of reps-10
-10 second rest-
For Time: "Annie"
50-40-30-20-10
-II Unders
-Sit Ups

SKILL
10 mins:
Rope Climb Practice
Worked on the J-hook method. it's trickier than the spanish wrap. Felt better going up but down was a little tricky.

WOD
25 min AMRAP:
Run 800m
21 Deadlifts (Rx: 175/115) 95#
3 Rope Climbs [3:1 beginner rope climbs]
Run 400m
15 Deadlifts
2 Rope Climbs
Run 200m
9 Deadlifts
1 Rope Climb

FINISH 2 rounds

3 Rounds of 1.5 min. work at 4 stations for max reps. 3 Minute rest between rounds.
Burpees
Row (for calories)
DU
Mountain Climbers

strength
Snatch - 80kg PR
C&J - 100kg Fail
Clean - 110kg Fail

workout
AMRAP in 7 minutes of:
7 T2B
7 burpees
(7 rounds + 4 T2B)

1. 20 Min to Establish a 1RM Snatch (practice getting low)
   95# need to forget about heavy and learn the damn form.

2. "Marathon Monday"
   3 RFT:
   4 Squat Clean and Jerks (185,125)
   15 Pull-ups
   13 Burpee lateral jumps over barbell
   After 3 rounds are complete:
   800m run
   Your time is your total time for all 5 rounds plus the 800m sprint.