Find 1RM Deadlift 210#

3 min run 400m, as many MUs in time remaining
3 min rest
3 min run 400m, as many C2B pullups in time remaining
3 min rest
3 min run 400m, as many ring dips in time remaining

6 C2Bs - couldn't find a comfy bar!
15 ring dips
12 C2Bs

Find 1RM bench press - 105
WOD:
For Time
Max situps in 2 mins, stop at 100.
If not to 100, finish balance in burpees.
80 situps, 20 burpees - 3:55

1) 7X1 2 3-Stop Snatch Pulls + 1 Power Snatch – heaviest possible, rest 60 sec (exactly).

Notes: To be clear, this is two reps of a 3-Stop-Snatch-Pull ONLY, then 1 Power Snatch with no stops.

2) 7X1 1 Power Clean + 2 Push Jerk – heaviest possible, rest 60 sec (exactly).

50/54/58/62(f)/62/70/70(f)

70/78/80/88
* ran out of time

Strength: 15 minutes to establish a 1RM Clean & Jerk.

-then-

3 rounds for time of:
400m Run
7 Clean & Jerks @ 70% (of above)

*Post times

Technique: 15 minutes to practice snatch (full squat)

-then-

“Amanda”
9 – 7 – 5 :

Muscle-Ups
Squat Snatches (135/95)

Web- 7rd +10 C2B (75/red)

7 RFT of:

3 Deadlifts (315/225)

6 Box Jumps (30″/24″)

9 Burpees

200M Run

Erin S- 22:22 (185)

Technique:

12 mins to establish 3RM Bear Complex. [3RM is an unbroken 3 reps]

For time:

7 Bear Complex (135/85)
50 Double-Unders
5 Bear Complex (155/105)
50 Double-Unders
3 Bear Complex (185/120)
50 Double-Unders

*Post times.

Erin 11:31 (65/75/85)

Technique: 15 minutes Tall Clean Practice (go to a 1RM if technique is sound).

-then-

3 rounds for time of:
7 Hang Squat Cleans (155/105)
21 Burpees
35 Double-Unders

*Post times.

Erin W – 12:59 (85)

Pre WOD Birthday Burpee Extravaganza

WOD:
12 min AMRAP

5 Deadlifts (153 lbs) RX
10 Push Ups RX
15 Wall Balls (14 lbs) RX

Felt good! I was FIVE shy of 10 rounds... NEXT TIME!

9 rounds + 25 reps

Strength: Back Squat
8 (75%) – 5 (85%) – 3 (90%) – 3 (95%) – 3 (95%)

• then -

4 Rounds For Time:
400m Run
20 Chest-2-Bar Pullups
20 Front Squats (95/65)
1 minute rest between rounds

*Post times.

2rd + run (blue band)