225 lb hang clean 30 reps (subbed 185, only 10 hang and 20 power cleans)
50 pistols (used squat rack for balance)
2000 m row (200 SDHP)

Dips

3-2-2-2-1-1-1-1-1

3x20
2x30
2x40
1x50
1x50
1x50

Misread the WOD originally and didn't do all the sets prescribed

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Skipped the K2E and the DU (almost torn hands and no shoes).

WOD: Broken Arrow
21 Thrusters (135/95)
21 Pull-Ups
15 Thrusters (95/65)
15 Pull-Ups
36 Thrusters (65/45)
36 Pull-Ups

95/95/65 NO BAND

Strength: 20 minutes to establish a 1RM Snatch.

-then-

For time:
Run 800m
75 Wall Balls (20/14)
Run 800m

*Post times. Notes: 800m row may be substituted for the run, especially if it’s dark outside.

Erin – 95 – 12:17

Strength: Weighted Pullups
5 – 5 – 5 – 5

Notes: If you cannot do dead hang pullups kipping (w/weight vest) is allowed

• then -

“2011 Holiday Throwdown WOD #2″
7 Minute AMRAP:
7 Deadlifts (225/155)
7 Bar-Facing-Burpees

Post rounds. Compare to 12/6/11.

Complete Max Reps in 3-Minutes (each station) of:
Split Box Jumps (20/24") - 60
50' Sled Push (90/140lb) - 6
Burpees -35
Kettlebell Swings (53/70) - 48
Double Unders - practice

Rest 3-Minutes Between Each Station.

“Cash Out”
Max Plank (accumulate a minimum of 3-minutes)

5x5 Deadlift

Three Rounds of:
Row 500 meters
Run 400 meters

5-5-3-3-1-1-1 Clean

Five Rounds of:
4 Hang Cleans (50% 1RM Clean)
6 Front Squats
8 Lunges (4/leg; hold bar in front rack position)

work-home