Strength (Wendler):

Deadlifts - 5x225, 5x315, 5x340, 5x365, 5x385
Bench Press - 5x190, 5x205, 5x215

Metcon:

2012 Masters Games WOD #3 - 1 Rnd: 1000m row, 30 Power Cleans (115lbs), 50 Burpees (on plate)

Time: 12:12

Warmup:

30/20/30

overhead squat warmup weights

WOD
Nancy:

5 Rounds
400m run
95lb overhead squat x 15

4 Min (65 Reps)
Shoulder to Overhead - 165#
1 Min rest
4 Min (87 Reps)
Box Jumps 30"
1 Min rest
4 Min (83 Reps)
KB Swing - 70#
800 Meter run

50 Rope Jumps
50 Burpees
50 Deadlifts 30kg
50 Front squats 30kg
50 Dumbbell snatches 10kg
50 Kettlebell swings 18kg
50 Pull ups

5x5
135/145//150/150
1x21@115lb

Chest/back

Barbell rows pull-ups bench press machine rows incline DB press cable rows lat pull downs cabl rows chest flys lat pullovers and lat cable pull downs

Strength (Wendler):

Hang Cleans: 5x135, 5x155, 5x175, 5x185, 5x195, 5x205

Metcon:

15 Deadlifts (225lbs), 15 Burpees, 6 Pullups, 6 RingDips, 12 DL, 12 Buro, 6 PU, 6 RD, 9 DL, 9 Burp, 6 PU, 6RD

Time - 7:23

“Hammer“
Five rounds, each for time, of:
(135/95 pound) Power clean, 5 reps
(135/95 pound) Front squat, 10 reps
(135/95) pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Red band 3.5 rounds, blue band for the rest
2:24
6:24
11:09
17:00
22:??

Jog 600 m (not timed)
2min, max reps of each movement, 30 seconds of rest in between
Pull ups - 15 kipping
Squats - 50
Push ups - 19 on toes
Sit ups - 39

7 minute AMRAP
7 Pull-ups
7 Burpees