12 minute AMRAP:

5 Burpee over Box jump
10 Overhead Squats (45 lbs)
20 Double unders

I made it through 8 complete rounds, plus 1 burpee

“Chief”

3 Power cleans 135/95<--80#

6 Push ups

9 Squats

3min AMRAP with 1min rest between rounds. You start where you left off for the previous round.

5 rounds

17 rounds + 9reps (I lost count 2wce, so this is my best 'lowball' guess.

100 abmats
80 over the box
60 kbs
40 burpees
20 wallballs

3 person teams. 1 person starts on abmats, then the next person waits until 1st is finished w/abmats, etc. our girl team (dawn & lindsay) finished thx to lindsay the anchor, 3 sec faster than the other teams. the time below was how long it took me to do the wod (i went first).

front lever tuck
20-15-15-15-13 sec holds

clean pulls @ 135 lbs
10-10-10-10-8

overhead squat @ 95 lbs
8-8-8-8-8

dips @ 20 lbs
15-15-15-15-15

pull ups
10-10-10-10-10

4 RFT
9 power snatch (115/80#)
30 wallballs
58 II unders

Hyper-extended my elbow in second round of snatches so I just did wallballs and dubs.

3 RFT
3 deadlift
3 hang clean
3 push jerk (185/105#)
Sled push

Pre-Wod
4 Rounds of the following
4 Deadlifts
4 Hang Cleans
4 Push Press
4 "Clusters" - Squat Clean to Thruster
Note: Find a weight that allows completion of movements unbroken
65x2 75x2 -

100 squats, 30 leg raise and arches, 60 inner thigh kicks and lots of mobility stuff
Still sick - skipped the WOD

1) 10X1 First Pull + Hang Snatch – heaviest possible, rest 60 sec.
95-95-100-105-105-110(f)-100-100-100-100

2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec.
100-100-100

2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec. (Three press and three squat)
65-70-70

Conditioning
3 minute AMRAP of:
Burpees (to a 6″ target)
42 Burpees

*Rest 2 minutes.

5 minute AMRAP of:
30 Double-Unders
15 Power Snatches 70#
1 Round & 30 DU

BBG

1) 10X1 First Pull + Hang Clean + Jerk – heaviest possible, rest 60 sec. (3 second pause)

(((Smashed Wrist DNC)))

2a) 3X3 Push Press – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 60 sec.

2b) 3X5 Bent-Over Rows (supinated grip) – heavier than last week, rest 60 sec. DEMO VIDEO

Strength
1) HBBS (based off 130129): 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds. Bar stays racked until new weight.

Conditioning
1) 2X20 Double unders rest 1:1
2) 2X15 Burpees – rest 1:1
3) 2X15 Over the box jumps – rest 1:1

“The Gauge”

500m Row

40 Squats

30 Abmats

20 Push ups

10 Pull ups MOD green band

Rest exactly 5 minutes, then;

Run 1 mile for time = 10:12

Score as 2 separate times for the workout.

34 second PR!!!! Thanks Whole30. Now need to work on getting kipping pull-ups so I can Rx it. Run was a bit slow though. And it was cold out.