I started with a longer warm up.. for the first time this week... so nice to really warm up and get loose. I was sore so I was not sure about the weighted MUs. I had trouble with the final part of the pull through to the top of the transition... I was trying to focus on keeping the rings in tighter to my body and really pulling into my body the whole way through to my arm pits. I failed a few times and then got 3 in a row. The dip is not a problem.I did a bunch of non weighted regular ones to get loose and warm up.
I did another 3 or 4 more weighted ones with some fails over the next 10 - 15 mins or so. I then did a triplet of:
15 weighted T2Rings
10 Rings pushups with variations of extending the arms in front and to the sides
10 FS (using 95,135 then 155 for a bunch of rounds)
I finished up with non weighted full double extended arms in front and at the sides... great position to really focus on the midline and tight body and strong shoulers and body.
FUN
Finally also got to reallystretch post WOD.. first time this week... body feels so much better after that.

“Nate”

20min AMRAP

2 muscle ups MOD 3 green band pull ups, 3 green band dips

4 handstand push ups MOD kneeling on box

8 KBS 2/1.5p MOD 1p

Rounds: 10 + 1/3

Part 1
14min AMRAP
1 Legless Rope Climb (or 200m Run)
10 Ball Slams
15 Pistols (Alternating Legs)

result: 6+1 rope climb plus 10 ball slams

Part 2
3 Rounds
Max distance Farmers Carry

After normal dynamic and group warmups,

Deadlift protocol
3 half range deadlifts (floor to knee)
Maintaining a perfect back angle
80-90% of max 135, 225, 265
Immediately followed by 8 box jumps.

Then
8-8-6-4 deadlifts 225, 225, 245, 245

Emom for 12 minutes
5 burpees
7 air squats

If time
5 minutes of fun

• 5 minutes of fun turned out to be crunch city - one full minute of each of the following crunches (in sequence):

1) front crunches
2) side crunches
3) side crunches
4) full situp
5) front crunches

I managed 169 crunches. Not good but not bad.

PT Class 188 10-19-12

10 rounds for time:

200m Run (one lap around the track)
10 Burpee’s

Appprox 21 minutes.. 6 Squads, 3 groups of 2 squads with 3 Tac Officers. Made sure that each group stayed together on reps.

Rest (March)

Run to range #2

Relay runs down the 50 yard gun range lanes (couple rounds)

High knees (forwards & backwards)
Flutter kicks
Bear crawls
Karaoke’s
High jumps

Run back to PT field

Rest (March)

One round of inch worms 25m
175m sprint
5 pull ups

BB Gymnastics

1) Every 30 seconds for 4:30 (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 80%

Used 150#, missed two hang snatches, was able to get them in w/n time frame. Missed another hang snatch wasn't able to get it in.

*rest 2 minutes

2) Every 40 seconds for 6:00 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of 120914. 190#

Used 190#, made all attempts

Conditioning

3 rounds for time of:

10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg DEMO VIDEO
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20″
30 Jumping Squats 45#

WOD:
Strength:
Deadlift (kg):
5-3-3-1-1-1-1
60-70-75-80-85-90-95

AMRAP 9 min.
3 Squat Clean 
Thrusters 30 kg.
10 mtr. OH Walk
Reps: 16
RX!

Skill
Snatch Balance

Strength
3x5 Snatch Balances 40kg (3mins rest)
I kept the weight light to work on technique and footwork as I felt really unstable doing these.
But by set three my technique was great!

WOD
7 min AMRAP of:
10 Squat Cleans (40kg)
20 Situps
The Squat Cleans really got my legs after the first two rounds which was a bit surprising.
The situps were done unbroken but I could have done them faster if I kept my legs closer to my body. Other than that it was a great workout and very demanding metabolically!

Skill
snatch

Strength
3x5 deadlifts 110 kg (3 mns b/t sets)

WOD
as many rounds as possible in 7 minuts of:
95 pound Thruster, 3 reps
3 Chest to bar Pull-ups
95pound Thruster, 6 reps
6 Chest to bar Pull-ups
95 pound Thruster, 9 reps
9 Chest to bar Pull-ups
95 pound Thruster, 12 reps
12 Chest to bar Pull-ups
95 pound Thruster, 15 reps
15 Chest to bar Pull-ups
95 pound Thruster, 18 reps
18 Chest to bar Pull-ups
.......

one of the most difficult workouts i did!

Warm Up:
3 rounds of 10-15 reps of:
Samson Stretch (do theSamson Stretch once each round for 15-30 seconds)
Overhead Squatwith broomstick
Sit up
Pull-up
Dip

5rounds of:
x Bench press (bw) 150#
15x KB swings (50#)
30 sec Battling rope