Pre WOD
-4 X 10 Back Squat ((70-75% of !RM) (#110 for first two rounds, 105 for last two)

For Time:
-30 Walking Lunge Steps (45/25 Dumbbells) #25
-60 Double Unders (2:1) Did singles
-20 Walking Lunge Steps
-40 Double Unders (2:1) did singles
-10 Walking Lunge Steps
-20 Double Unders (2:1) did singles

After Party:
3 Minute Plank or 1 minute "L-Sit" --- Completely forgot to do this! whoops!

Warm Up:
6x
1 Kang Squat
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean

Mobility:
Pain ball on feet
Pain ball on gluteus

Max Effort:
Power Cleans
2-2-2-2 [172 lb. (body weight)]
Sumo Deadlift
3-3-3-3 [275 lb.]

Switch from PCs to SDLs with 60 seconds of rest between each set.

MetCon:
2 minutes max Box Jumps
Rest 60 seconds
2 minutes max Double Effing Unders

Results Breakdown:
66 Box Jumps
1322 Double Unders (or 48 … I lost count)

Pre WOD
Bench Press 5 X 4 all sets @ 70-75%
(200, 210, 215, 220)

3 RFT:
-400 meter run
-21 KB Swings (53/35)
-12 Pull Up

Shoulder Press 5-5-3-3-1-1 (65/75/85+%)

Then,

20 Thrusters 115 for the first 5, 95 for the rest... WEAK SHIT!!!

100m Run

15 Thrusters

200m Run

10 Thrusters

400m Run

5 Thrusters

800m Run

---

Determined 1RM for shoulder press at 165
Hit a mental wall right at the beginning, SUCKED!!!

Skill
Hand stand progressions
10 minutes

for time
For Rx must be in order otherwise partition as needed.

100 abmat sit ups
100 wall ball 20#
100 cleans (95,65)

Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
30 Double-unders

Since this was the first time trying lunge steps in the front rack position, I started with 65 pounds in the first set, and worked my way up eventually to 95 pounds for the last couple of sets. The first couple of sets of Double Unders were pretty smooth, but the last set was not pretty. I also cut my last set of lunge steps short, because it felt like I pulled something on the inside of my left leg.

Skill
DUs + 30 T2B AFAP (I did only 24 unbroken and then split the others into three sets of two)

Strength
OHS 3X5 50kg (3mins rest)
Could have gone heavier but I just didn't feel like it.

WOD
"Nancy" - 5 rounds for time of:
400m Run
15 Overhead Squats (40kg)
Didn't feel tired afterwards but it drained all my energy.

Skill
DUs (I am starting to see some improvement on these) + Bar Muscle-ups

WOD
7 rounds for time of:
7 Deadlifts (80kg)
7 C2B pullups
This wasn't very metabolically challenging as strength endurance played a huge role!
But still it really fatigued my forearms.

Endurance
800mTT - 2:40
Rest 5 mins
2x800m (2 mins rest) - 3:40 + 3:39
I think I could have been a bit faster in the time trial if I hadn't slowed down towards the end.
Other than that it was awesome and I recovered very well between efforts!

Oly lift:

Snatch - Max 65# - full squat landing

Clean and Jerk - Max 85#

Team WOD:
Dusty was partner

5 min on/5 min rest

Rope climbs/sit ups (30 towel pull-ups)
OH lunges/push ups (35#)
Double unders/Turkish get ups (tuck jumps, 15#)

"Clean and Jerk Max"
For Weight:

<a href='/journal/movements/16'>Clean &amp; Jerk</a> 5,5,5,5,5

53-73-83-103-113

For Distance:

10 Minute <a href='/journal/movements/801'>Row</a>