Team Relay

800m Team Prowler Push - Jenn, Dawn, and Dany 100 / 110 lbs
13:27 min

*Heavy…this should be interesting.

Enjoy this today

Strength

Front Squat 1rm 111 lbs

Bench Press 5×5 65 lbs

Wod

2x400m Run 1:54 min and 1:57 min

Rest 4-7 minutes between efforts

*Yes, I’m serious, 400m run. Two of them. Max Effort, All out, Balls Deep. Do not “sandbag” because you have another sprint coming after the first, there will be a penalty for that.

Strength
Squat 10rm - 95 lbs

Push Press 1-1-1-1-1 - 65-70-75-80-85 lbs

Wod
For time, as fast as possible:

Run 800m

50 Push Ups

10 Snatches 135/95 - 53 lbs

11:46 min
*Snatches can be any way, power or full, work must be done in order.

Run 400m

30 Toes 2 bar

20 Overhead squats 135/95<--55#

30 Box jumps 24/20

Run 200m with plate 45/25

30 Ring push ups <--knees

20 Sumo deadlift high pull 135/95<--55#

30 Over the bar burpees

Run 400m
WOW!!! broke OHS up into 5's, Ring pushups were very tough & burpees took forever! Jack Attack killed this WOD!

5 Rounds

5 Deadlifts 275/190<--135

25 Abmats

Should have gone a bit heavier on DL..maybe 145? Was able to do 2 sets unbroken. Piddled afterwards & did 1rep max up to 155, but did not make 165. Ran w/Pam for 1000m since it was a short WOD.

Knees to Elbow, Wall Climb, Wall Ball

As many muscle ups as you can in 10 minutes

Clean complex:
Power clean > hang power clean > high hang clean
95x2, 125x2, 145x2, 165x4

"Tabata Something Else"
Situps - 9
Squats - 12
Pull Ups - 4
Push Ups - 6

7RFT
8 Hang Clean (115/95)
8 Push Press

80#. Need to work on shoulder strength. 14:11
Last WOD time (12.11.2012): Only 5 rounds @ 70#. 15:54

Not sore at all from deadlifts yesterday. Was tired though.

Deadlifts – 5 x 3 (155 #)

then,

CrossFit Games Open workout 13.2 (from last year)

AMRAP 10 minutes of:

5 shoulder to overhead (115 #)
10 DL (115 #)
15 box jumps (24)