6 rounds for time: (Time Cap – 9 minutes for individuals, 12 minutes for teams)
3 front squat (135/95)

3 thrusters (135/95)

3 shoulder-to-overhead (135/95)

12 pullups (from swinging pull-up bar)

Athletes may squat clean the first rep of each round. After the 3rd front squat, the athlete must squat into the beginning of the 1st thruster. Teams will do 6 rounds with Team Member #1 doing rounds 1, 2, 3 and Team Member #2 doing rounds 4, 5, 6). The team members MUST slap hands in transition.

SCORE IS TIME, or AS MANY REPS AS THE TEAM GOT THROUGH AT THE 12 MINUTE MARK If any team fail to complete all reps before the time cap, the score is total reps completed. There are 126 total reps for teams.

Team EarMuffs completed 4 rounds and 1/2+ 3 pull-ups. TMFK went 1st and complted his 3 rounds in about 7 minutes. In the remaining time JFTB completed 1 full round and1/2 of the second round plus 3 pull-ups. Putting us in 33rd place out of 37 teams for this WOD

3 minutes on, 1 minute rest

Double Unders -- 51
Dead Lifts (225 LBs) -- 25
Push Press (95 LBs) -- 24
Wall Ball (20 LBs) -- 50
Sit Ups -- 56

DUs just kill my scores/times.

Thrusters
2-2-2-2

Then....
Every 90s do:
5 Thrusters (95)
12 situps
For 12min

25 min. time cap chipper

For time: Rx Teams
60 box jumps (24/20)
40 hands release pushups
20 toes-to-bar (hanging/swinging bar)
10 deadlift, Rx Individuals (315/205), Rx Teams (275/185)
20 burpees
40 GHD situps
60 overhead walking lunge (45/25)

For teams, Team Member 1 will begin and Team Member 2 will wait until Team Member 1 finishes the movement before advancing. Team member 1 cannot move on until team member 2 completes that movement (Teams must STAY together the entire time) The clock starts when Team Member 1 begins and stops when Team Member 2 steps past the finish line with his/her lead foot.

SCORE IS TIME any team not finished at the 25 min cap will receive a DNF/ no points. 380 total reps for teams.

This was a killer! After the first 2 movements, team EarMuffs was 3rd in our heat out of 13 teams! We gave it our all but ran out of time with TMFK having about 30 more meters to go till the finish. The DNF rule was a change made that morning instead of the original time OR reps at end scoring. For our heat we were in the top half but unfortunately that isn't considered in our final scoring. Either way we gave it ALL we had left and we did awesome!!! In this heat team CFSC (Cory and Amelia) finished in 1st!

Skill:
Deadhang Pull-ups (8, 9, 10, 9, 8)

WOD:
10 Deadlifts
1 Ground to Overhead
10 Back Squats
21 Double Unders

Used 175# for the first two rounds + deads for round three then dropped to 155.

Chipper From Garage Games

60 Box Jump 20″

40 HRPU

20 T2B

10 DL 275/185

20 Burpee

40 ABMAT (GHD Sit-up)

60m OH Walking Lunge 20lb Slamball (45/25lb plate)

(During games teams of two worked and stayed together during each movement. Team member 1 had to complete all reps before team member 2 could begin movements AND team member 1 could not move on until team member 2 finished with that movement)

Wish I had a teammate this morning to do this WOD! I did jump on 20in box (2nd time in a WOD now), but only DL'ed 115. Time is estimated.

Warm-up with some TGU's- 1 pood, 1.5, 2 pood...sets of 2-3 each hand at each weight.

DU timing/rhythm practice.

5 rounds for time:

1 pood KB swing x15
20 DU's
1.5 pood KB swing x15
20 DU's
2 pood KB swing x15
20 DU's

This was tougher and longer than expected.

SWOD:
8 sets:
3 Box Overs w/ 20" box
25 yard sprint

*Rest is the walk back to the boxes

*For box overs...set up three 20” boxes 3-4 feet apart. Jump over the first box landing on the other side between the boxes. Immediately bound over the 2nd box and then the 3rd. Once landing on the other side of the 3rd box roll right into the sprint.

This was fine. Wasn't feeling the sprints today, but got it done.

DWOD:
Find:

10 RM Squat
10 RM Press

*Warm up as needed and find your 10 RM on Squat and Press.

Squat: 235#, this wasn't bad, but I was worried about loading my back.
Press: 150#, again, wasn't bad, but I get nervous lifting too heavy...

Warm Up: “Grace” 45 lbs 1:20

SWOD: Back Squat 5-5-5 @ 75%, 80%, 85% (235, 250, 265)
Front Squat 3 sets of max reps at any weight from the back squat sets 5,4,1 @205

Met_Con:

21-15-12-9-6- and 3 reps, for time, of:
Pull-ups
Back Squat 95, 75 pounds
Push press 95, 75 pounds
Sit-up

Chipper From Garage Games

60 Box Jump 20″

40 HRPU

20 T2B

10 DL 275/185

20 Burpee

40 ABMAT (GHD Sit-up)

60m OH Walking Lunge 20lb Slamball (45/25lb plate)

Got the rx+ on this one, felt good even though I fell apart on the OH lunges.