Class will be at 4:30 on Tuesday

Skill:
Every minute on the minute for 7 minutes:
- 2 Front Squats (80% of your max)
- 20 Double unders (or attempts for the remainder of the minute)

Did 225lb Squat cleans

WOD:

"Unbroken"
*15 DU penalty for each time you break up each set.  The penalties must be completed before the next exercise can be started with a max of 60/movement.  

Buy in: legion run

15 HSPU
15 C2B
25 thrusters (95/65)
25 T2B
30 hand release push ups
30 OH swings (70/53)

Cash out: 15 burpees (touch pull up bar no penalties)

30min time cap

Weighted Ring Dips - 5
Weighted Pullups - 5
3 rounds

then..

25 swings and 25 slamball every 2.5 minutes. 15 rounds cap.

*You pick the weights and must stay with it throughout the course of the workout. Every 2.5 minutes a new round begins. The faster you complete the 25/25 the more rest you get before the next round. When/if you can't complete the reps within the given 2.5 minutes the workout is over. 15 round cap. Can you make it to 15?

Teams of 4
Run to legion as a team, return to compound then...
Only 2 working at a time, other teammates rest:
200 KB Snatches (50 per individual - 25 each arm)
300 situps (75 per individual)
400 burpees (100 per individual)
Run to Legion as a team

4rds
400m Run
15 Back Squat (Bodyweight)
15 Toes to Bar

''Back Squat 5-5-5+''
Work through the following sets of Back Squat using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

Back Squat 5-5-5+
5-135
5-155
5-160
5-165
5-175
5+ 185 8x

"A Path Less Traveled"
Complete for time
Run 400m
21 x DB Shoulder-2-Overhead
21 x Pull-ups
Run 400m
15 x DB Shoulder-2-Overhead
15 x Pull-ups
Run 400m
9 x DB Shoulder-2-Overhead
9 x Pull-ups
35# DB's
blue band scaled pull ups
15:00

Warm up:
3 Rounds
50 single jump rope
10 Push ups to Downward Dog
+
Run and Row 400m
Rope Climb practice

For Time:
25 Thrusters @ 95#
50 Double Unders
15 Thrusters
40 DUs
10 Thrusters
30 DUs
5 Thrusters
20 DUs

"1000 Abs" + 20 Pushups after each set

5 Pull-ups
10 Push-ups
15 Squats

AMRAP 20

25 swings and 25 slamball every 2.5 minutes. 15 rounds cap.
- Had around 1:15 left each round
- Used 62 lb KB and 25lb slam ball

*You pick the weights and must stay with it throughout the course of the workout. Every 2.5 minutes a new round begins. The faster you complete the 25/25 the more rest you get before the next round. When/if you can't complete the reps within the given 2.5 minutes the workout is over. 15 round cap. Can you make it to 15?

Wow, this was rough today, even the warmup!!!

Shoulder Press - Have John calculate 1RM using the 3RM from last week. My 3RM was 60, was given a 1RM of 65.

Ended up sharing a bar, and did a bit higher than I should have.
75% - 5 @50
80% - 5 @55
85% - 5 (or more) @60. (I was only able to do 3)

Weighted pullups - didn't do.

WOD -
2 rounds for time, 12 minute cap:
30 pullups
15 Thrusters (115/75)
400m run

In my 2nd round, I switched the run and the thrusters. got trhough 7 thrusters. If I had done 8 more I would have completed the 2nd round.

Post-WOD -
3 minute Plank

Durability: 35min Elliptical
50 x Knee to Elbow, 50x back extension.

2 x DB Clean & Press complex: (40#)
Perform two hand clean to rack position, then right press, left press, finish with push press of both Dumbbells. That is one rep.