Strength: 5-3-1+ shoulder press (75%, 85%, 95% of 1RM)
50 - 60 - 65(2)

WOD:
600 m run

5 rounds of:
5 shoulder to overhead (185/105) (I did 75#)
10 Bar-facing burpees

600m run

Initially there was a 12 minute cap. Since no one was finishing, he said we could go ahead and finish. I had done 4 full rounds and the next 5 shoulder to overhead by about 11:45. Stopped and rested for 20-30 seconds, and then finished the 10 burpees and the run.

Find your max one leg squat with weights, use kettlebells etc

Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM)
125for 3, 145, 165
Metcon
AMRAP
5 min HSPU with one ab mat (60)
4 min air squats (160)
3 min push-ups (83)
2 min KB swings (53/35#) 35
1 min pull-ups. (10) with small blue band

HSPU, push ups and pull ups are weakest. Most of the reps came from KB swings (only 2 breaks) and airsquats.

100 Burpee Challenge Day 82

''Back Squat 5-3-1+'' (06.25.2012)
Work through the following sets of Back Squats using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

245lbs 2x PR!!!

''Maiden Voyage'' (06.25.2012)
Complete for time
Row 500m
Then...
10-9-8-7-5-4-3-2-1 reps each of
Hang Power Clean 95#
Static Dips (strict)
Row 500m

5 rounds of:
row 250 m then do 10 HSPU for time.
Try to keep all 5 rounds as close to the same pace. Go full out on the row
Take 2:30 rest between each round.

Each member of 3 person team to complete 2 rounds each of:

15 thruster @42.5
15 C2B pull-ups

15 power snatch @42.5
15 T2B

5 Bar Muscle-up
10 HSPU
15 Target burpee

Posted on July 20, 2014

7.21.14 Monday
Event Date: July 21, 2014

Warm Up

200m Run

10 PT

10 GM

Burgener WU (pvc)

DyNamic WarmUp

-Knee Pulls

-Quad Pulls

-Lateral Lunge

-Toe Pulls

-Scissors Kicks

Strength

DELOAD WEEK

Using 1RM

“Power Snatch”

5x40%

5x50%

5x60%

WOD

Cash In 1000m RUN

Then

21-15-9

Snatches (squat) 135/95#

Box Jump step down 30/24”

Cash Out 50 Hollow Bodies

Posted on July 21, 2014

7.22.14 Tuesday
Event Date: July 22, 2014

Warm Up

15 PT

15 GM

1min O.H. Shoulder Distract L/R

1min Banded Bully L/R

15 SitUps

15 Supermans

Strength

For Time with Good Quality Reps

20 Wall Walks (for time)

+

10 RC (for time)

WOD

5 Rounds for time

8 DL 275/185#

12 T2B (Good Quality Reps)

Competitors OLY Lifts

Snatch (High Blocks)

4x1 @85% of 1RM

Linear Progression: Target 5kg^

Clean

5x1 @80% of 1 RM

Linear Progression: Target 5kg^

Front Squat

4x3 @85% of 3 RM

Linear Progression: Target 10kg^

Find 1RM Push Jerk
105, 125, 135, 155, 145

3x3 Push Jerk of 1RM
115

Then
4 Rounds
15 DB Push Press (25)
5 Pull Ups
5 Ring Dips
10 Box Jumps (36")