-Buy In-
Skill Work: Clean and Jerk

WOD
Clean and Jerk 1-1-1-1-1-1-1
Full squat clean
155-185-205(f)-205(f)-205-215-220-225*
220 & 225 PR's on both clean and jerk

-Cash Out-
AMRAP in 10 Mins:
5 Power Cleans (135/95)
200m Sandbag Run

6Rds + 5 cleans

10 EMOTM
3 Back squats progressive in weight.
kept this light to get the legs warmed up and going.
95/95/95/115/135/155/175/185/205/225

WOD
20 AMRAP
5 Front Squats 135#
10 Lunges
15 Hand release pushups
10 KB Swings 1.5 pood
5 Deadlifts 135#

first round felt the best then it went downhill quick. Squeaked out 6 rounds on this one.

Group Warm-up

1-minute of single unders
1-minute of running jump rope

1-minute of double unders

10 squat box jumps @20"
10 jump lunges into box jumps @20"

10 box jumps @20"

1RM Shoulder Press (topped out at 145#)

---

WOD
-50 Mountain Climbers
-15 Overhead Squats (75#)
-15 Handstand Pushups
-50 MC
-12 OHS
-12 HSPU
-50 MC
-9 OHS
-9 HSPU
-50 MC

(Completed in 7:21)

Post WOD
-25 Abmat Situps w/ 20#
-25 Abmat Situps w/ 15#
-25 Abmat Situps w/ 10#
-25 Abmat Situps w/ 5#
(Completed in 3:50something)

20 minutes
10 each of:
wall ball shots
box jumps
sit ups
hyperextensions
kb swing

Warm-up Drills (05.23.2012)
Run 800m
2 Rounds for Quality of:
5 x Sumo Deadlift High Pull (45lbs)
5 x Hang Power Clean (45lbs)
5 x Front Squat (45lbs)
5 x Press (45lbs)
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch

''Heavy Front Squats 5-5-3-3-3'' (05.23.2012)
After warming up work through three to five sets of challenging heavy Front Squat Triples.
Front Squats 5-5-3-3-3
5 95
3 115
3 145
3 165 new 3RM!!!

''MSR Fran'' (05.23.2012)
10-9-8-7-6-5-4-3-2-1 reps for time of
'Unbroken' Thrusters (85lbs)
Pull-ups - Scaled blue band

Dead Lifts: 1 Rep was heavy single, approx. 90% of 1rm.... Haven't 1RM'ed DL since Jan when I was at 195.

1 Rep (90% Max Weight) 185#
10 Reps (75% Max Weight) 140#
1 Rep (90% Max Weight) 185#
15 Reps (65% Max Weight) 120#
1 Rep (90% Max Weight) 185#
20 Reps (55% Max Weight) 100#
Deadlifts felt good - last 185# kinda felt heavy, but not bad at all.

3 X 400 Meter Sprints
w/2 Minute Rest between Runs
-----Jelly legs kicked in... My runs were not pretty! 1:12, 1:16, 1:28

Yeah, might be done even bothering with DUs during a WOD - not to say I'm done practicing and working on them - they're just ruining WODs to the point that I don't get anything from the workout itself. Basically, if you spend 9 minutes of a 12 minute AMRAP missing DUs, you're not really getting a good workout in.

Warm Up:
2x
10 Push Ups
15 Squats
Burgener

Mobility:
Calves on wall
Roll shoulders

Max Effort:
Power Snatch
10 minutes to get a 1RM
135 lbs (missed 3 times at 140 lbs for a PR)

MetCon:
12 minute AMRAP
25 Double Unders
20 American Kettle Bell swings at 53 lbs
15 Toes to Bar

(3, plus 9 DUs)

Great WOD this morning. Loved it ...mostly because I finally figured out overhead squats. Something happened midway through the first round where my brain kicked in and fully understood exactly where the bar should be (over my ankles) and BOOM, 95 lbs felt like 65. After that 'realization', I only had to put the bar down 1 time on OHS' during the entire WOD.

Warm Up:
2x
15 Sit Ups
10 Squats

Then, work toward getting to 95 lbs OHS.

Mobility:
Shoulders on band

MetCon:
15 Minute AMRAP
15 Overhead Squats @ 95 lbs
30 Lateral Jumps (over the bar)
45 Sit Ups

(rounds were 4, plus 1 OHS)

5x Row 500m with 5 min breaks in between.
1:49.7, 1:59.9, 2:01.9, 2:09.2, 1:58.5

Strength:
Front Squat
Warm Up set of 5, 3, 2
Work: 3x3

Warm up - 5x75, 3x95, 2x125

Work - 3x145, 3x145, 3x155

-Buy In-
Coaches’ Dynamic Warm Up

WOD
4 Rounds For Time Of:
20 Single Arm Dumbbell Snatch Alternating (60#)
400M Run
50M High Low Walk (1.5 pood KB)

-Cash Out-
20 Reps Of Your Weakness
-Unbroken Wall ball

350 DU's hit 71 UB.