Back squat
12x2 @ 185#

Sumo Deadlift
2-2-2-2-2
225,275,295,295

Push Press
3-3-3-3-3
135,,155,175,185,185

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

5 rounds + 12 box jumps

I'm in SD. Thrusters were the hardest part.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We are doing the 3 round version today, and AirDyne instead of Rowing.

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
AirDyne: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the AirDyne where each calorie is one point.

Warm up: 3 rounds of

•good morning/press/lunge rt/lunge lt (5x)
WOD

20 minute AMRAP of:

•7 chest to bar pull ups
•35/25 pound DB thruster, 11 reps
•14 GHD sit ups
After bash: 5 striders, 100 meters

No RX on this due to C2B and not doing full extensions GHDs per coach. Sucked today.

3 RFT
10 Dead Lift (RX1-275/185# RX2-225/155#))
50 II Unders (1:1)
10 HSPU
50 II Unders

Post
3min Total Plank
1min Total L-Sit

5-3-3-1-1-1
Bench press 60-65-70-75-80-85(fallo)kg
Weighted Pull-up 8-16-18,5-21-24-31kg

3 RFT
10 Dead Lift (RX1-275/185# RX2-225/155#) (#155)
50 II Unders (1:1) (Singles)
10 HSPU (HRPU's)
50 II Unders (singles)

Post
3min Total Plank
1min Total L-Sit

After I jumped in on the endurance workout outside. It was
Minute 1 - 10 m sprint
Minute 2 - 20 m shuttle sprint
Minute 3 - 30 m shuttle sprint
and so on until you can't finish within the minute.
I quit after the 5th minute. ROUGH!

Warmup
3 rounds
* samson stretch
* wrist stretch
* 15 push ups
* 5 dips
* 10 GHD
* 10 OHS (95,115,115)
* 10 push press (95,95,115)

WOD
Max Rounds in 20 Min
* 10x 115 pound push press
* 10x KB Swings, 1.5 pood (used 55# db)
* 10x Box jumps, 24 inch box (24" in use, I used a 36" box)

I slipped and messed my shin up on the 2nd round.

5 rounds + 10 push press + 10 KB + 4 JB

11/14

Strength
5x3 A2G front squat 80-90%
1. 225#
2. 235#
3. 245#
4. 255#
5. 255#

Olympic
Snatch 7x1
1. 95#
2. 95#
3. 95#
4. 115#
5. 115#
6. 115#
7. 125#
Not all of these were successful lifts. Trying to hone in my technique.

Clean pulls 10x1 on the minute @ 70% of deadlift max. 310#

Conditioning:
For time:
40x pistols
30x toes to bar
20x box jumps 30"
10x muscle ups

14:00

3 RFT
10 Dead Lift (RX1-275/185# RX2-225/155#) ->(245#)
50 II Unders (1:1) -> (Singles)
10 HSPU -> (MOD: box)
50 II Unders -> (Singles)

Post
3min Total Plank
1min Total L-Sit