400 Meter Run

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Repeat 3 times
-10 Burpees
-20 Toes To Bar
-30 Double Unders

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400 Meter Run

RX

Buy In:
75 Air Squats

Cash Out:
75 Abmats

1 Minute Walking Lunges - 29
*Run 50 Meters
1 Minute Handstand Push Ups - 16 - DONT COUNT
*Run 50 Meters
1 Minute Rowing - 265 - DONT COUNT
*Run 50 Meters
1 Minute Battle Rope - 160 - DONT COUNT
*Run 50 Meters
1 Minute Box Jumps - 23
*Run 50 Meters
1 Minute Sledge hammer - 34
*Run 50 Meters
1 Minute Burpees - 18
*Run 50 Meters
1 Minute Paleo Chair - 0 - DONT COUNT
*Run 50 Meters
1 Minute Slam Ball - 30
*Run 50 Meters

*Lowest abd Highest Reps dont count. Rowing and paleo chair do not count.

Hearts burpees
Spades mountain climbers
Diamonds box jumps
Clubs partner med ball sit ups (12#)
face value
face cards.10
aces 15
jokers 400m run w. med ball (12#)

Did 41 cards

Baseline: Pre-SOP and box breathing, then ROM Drills. 20 minutes of grinder PT: 30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups
, 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
10, 8

Ring Dips

Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

Warm up: 5:00 double under practice, double under ladder
3 rounds of 15 pass thus, 15 ohs, 3 knee jumps, 5 lateral push ups

Skill: snatch drills

WOD: Open WOD 13.1

17 minutes AMRAP
40 burpees
30 snatches (75/45)
30 burpees
30 snatches (135/75) 6 snatches in
20 burpees
30 snatches (165/100)
10 burpees
AMAP snatches (210/120)

Mobility: delt to deck, twisted spine w/ bands, childs pose – down dog – 3 legged dog x3

Strength
Three position Squat Snatch First time doing movement
1-1-1-1-1-1-1
Demo Video: http://vimeo.com/48410556
95x5

– Then –

15-12-9
Deadlift (#185)
HSPU
3:16

15-12-9
Power Clean (#95)
Ring Dips

Use the same bar
14:22 total time

Post Weight used on last set of 3-pos snatch. Metcons are performed back to back with no rest. Strip the bar to weight being used for part B.

56 minutes ruck @ 30#

5 Rounds for Time of:

10 Clean and Jerks (#185)
400M Run
15 TTB

12min AMRAP
7 Push Press 135#
10 KB Swings 2pd
20 Squats

Rest 2min

5min max rep burpees

Deck of Cards
Box jumps
Ring dips
OH lunges (25lb)
Wall walks= brutal