http://crossfitsouthie.com/wednesday-may-9th

Strength
Clean and Jerk
2-2-2-1-1-1 <== 165, new PR.

WOD
5 minutes AMRAP
Clean and Jerks (135/95) <== 26 total.

Rest 1 minute

4 minute AMRAP
5 Clap Push-ups
10 air squats
Did 5 rounds.

Rest 1 minute

3 minute AMRAP
6 jack knives
12 lateral barbell jumps
Did 5 rounds.

L2/L1 Hand Release Push Ups

Strict Press
3-3-3-3-3

Push Press
3-3-3-3-3

Push Jerk
3-3-3-3-3

SP and PP = 165#
PJ = 185

50 buprees

3 rounds for time:

.5 mile run
50 squats

You will be divided into 4 person squads:
Each squad will be assigned a 95lb barbell (loaded with a 10 & 15lb plates on the sides). From the start of the workout, the barbell must never touch the ground. If so, a 20 burpee penalty will be assigned.

-Each squad member must complete 25 thrusters (ladies 65, gents 95). If a squad member cannot conduct thruster with standard weight, they will use a kettlebell.
-After all members have completed the thrusters, the squad will move as fast as possible as a team and carry barbell to the gate and back.
- When they return, each squad member must complete 75 pushups
--After all members have completed the pushups, the squad will move as fast as possible as a team and carry barbell to the gate and back.
Repeat for a total of 2 rounds

Day 10
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
15-> 102,5 kg
Shoulder Press 3 sets x 5 reps
15 -> 60.0 kg

Power Clean 5 sets x 3 reps
15 > 67.5 kg

WOD 1
Mainsite - Wednesday 120509
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Time: 13:07 including rest time
Probably the hardest I have ever ran in my life. To match that pace for another 800m without the 2 minute rest would probably not be easy.

Rest time was setting up for wod 2.

WOD 2
Thursday 120510
21-15-9 reps for time of:
L-pull-up - After my first set of 21 L Pullups I subbed Strict knee tuck pullups. Could not keep my legs straight and hold them out in front of me.
25 pound Weighted back extension
Time: 8:45

10-1 - HSPU
1-10 - Strict Pullups

• Finisher - 7 X LOP Sprints (This time I want to sprint the entire distance of the lane, minus 10 yds on each end, this will be the slow down area) Have 3 people go at a time and they will stay at the finish line. When everyone gets there, they run back for a total of 7 sprints.

Wod a.
10 minute Amrap of:

15 x OHS (bar)
15 x kettlebell @ 24 kg
200mtrs

I managed 3 rounds plus 20 reps

Wod b.
30-20-10 burpees
90-60-30 skips
4 x chest to bar pullups between rounds
Time 7:49

Warm-up Drills (05.10.2012)
Run 800m
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
For Quality:
10 x Parallette Shoot-Through Complex
10 x DB Turkish Get-ups (alt.sides)

''M.E. Bench Press''
Warm-up with 2-3 incrementally heavier sets prior to working up to a 1-Rep maximum personal record Bench Press.
5 - Bar
5 - 85
3 - 95
1 - 135
1 - 155
1 - 175 previous max
1 - 185 New 1RM

''Divide and Conquer''
Complete for time:
10 x DB Burpee Squat Clean
50 x GHD/Abmat Sit-ups
8 x DB Burpee Squat Clean
40 x GHD/Abmat Sit-ups
6 x DB Burpee Squat Clean
30 x GHD/Abmat Sit-ups
4 x DB Burpee Squat Clean
20 x GHD/Abmat Sit-ups
2 x DB Burpee Squat Clean
10 x GHD/Abmat Sit-ups

Deadlift (DL)
135x10
225x5
315x3
345x1
365x1
375x1

Directly after tonights WOD