Warmup
3x
* 4 pullups
* 8 kbs
* 8 squats
Bergener warmup with a clean grip

Strength
Clean complex x7 move up in weight for each set
Perform deadlifts, halt at take off position, do hang power clean, drop to hang and do hang squat clean. Return bar to ground and do full squat clean. That's 1 round. Repeat for 7 rounds
Weight - 205
Rest 2 minutes
4 minutes to find 1rm of hang power clean.
Weight - 235

Conditioning
ME 30in box jumps 90 seconds
27 Reps
Rest 30 seconds
ME toes to bar 90 seconds
26 Reps

Mo/Stability:
elbow torque, tri crushes, 3way shoulders, wall squats, back rolls,spiderman

Strength/Skill:
OH squats

WOD:
4RFT
28 box jumps
6 HSPU
28 pull ups
6 hang power cleans

100 mix abs

Warmup
.5 Mile jog

WOD
8 rounds of:
Run 400 meters
Rest 90 seconds

Cold and windy out but felt ok with this. I don't run as much as I probably should and figured I need to do this! first round was 1:26. rounds 2-7 were between 1:35 to 1:45ish. Round 8 I wanted the same as Round 1 and finished the 8th at 1:28.

23:33 including all rest time.

WOD:

DL Singles: 1x5x225, 1x3x315, 1x1x355, 1x1x405, 1x1x425, 1x1x445, 1x1x455, 1x2x405, 1x2x405

Standing Press: 1x1x135, 1x1x155, 1x1x185, 1x1x195 (form break), 1x1x205 (form break)

Jump Rope: 7 sets 80 - 100 reps/set

Note: bad workout - no energy - very fatigued from lack of sleep past three nights

I did 130 burpees for $130 today.

The link is to my largest set. 50.

Thanks to Margie:

(yes, my dog does a burpee in that video)

Thanks to David Fung:

(No, I can't count when I'm exhausted)

Thank you video to the Fox's:

Thank you video to Corbett:

Thank you video to Jim Ryan:

http://www.kickstarter.com/projects/lana/art-not-arrests-garden-installation

Double KB Clean & Press
8-6-4-2 53s baby!!!!!!

Teams of 3. The first person must complete all reps, before the 2nd person can start, then 3rd.

7 Rounds
7 X Double KB Cleans (53/35)
7 X Double KB Push presses
7 X burpee box jumps
Me hammer and mike d on a team
Once all 3 members have completed the triplet, that equals one round. For example, Cyborg does 7 x cleans, then 7 x push presses, then 7 x burpee box jumps..then Ashley completes all the reps/exercises, then Trappy goes. When Trappy completes her 7th burpee box jump, that equals one round. Fastest team wins.

10 TGU per hand

5x2 Deadlift (max 385lb)

Tabata DL/Box Jump (8 total rounds)--->(DL Weight 80% of 2 rep) 80%=310lbs

5/10
4/9
3/13
3/11

---

4 total minute plank

Double KB Clean & Press
8-6-4-2

Teams of 3. The first person must complete all reps, before the 2nd person can start, then 3rd.

7 Rounds
7 X Double KB Cleans (53/35)
7 X Double KB Push presses
7 X burpee box jumps

Once all 3 members have completed the triplet, that equals one round. For example, Cyborg does 7 x cleans, then 7 x push presses, then 7 x burpee box jumps..then Ashley completes all the reps/exercises, then Trappy goes. When Trappy completes her 7th burpee box jump, that equals one round. Fastest team wins.

Front Squat
3-3-3-3-3
FS: 165-185-205×1(PR)-195-195

“Grace”
30 Clean and Jerks (135/95)
5:45 (115#)

-Buy In-
Deadlift 5/3/1 Week 1 -Cycle 2 (Increase 1RM by 10#)
65% x5, 75% x5, 85% x5+ (190x5, 220x5, 250x25!!!)

WOD
As Many Rounds As Possible In 10min Of:
2 Power Snatch 95/65
3 Overhead Squat
8 Barbell Walking Lunge – Barbell Rests In Back Squat Position
Round Only Counts If It’s Done Unbroken

-Cash Out-
3 x 9 Heavy Good Mornings
(95#, 115#, 135#)