10 leg lift/ball pass
20 ball slams
1 minute ring plank
10 hindu push-ups
20 ball slams

Back Squat – @ 31X1 4×3

10 minute Amrap

6 Dumbell Hang Power Cleans 45/30

10 Deficit Push Ups

20 Double Unders

warmup:
100 doubles

3x5 hang cleans: 115, 135, 165

then
4 rounds
10 wall balls
10 pull ups
4 man makers (35# db each arm)

warmup:
2 rounds of
50 doubles
1 min handstand hold
bear crawls
5 ring dip progressions

wod
3 rounds of
10 turkish getups left arm
10 turkish getups right arm
10 push ups

30# kb

then 4x5 back squats:
135, 225, 275, 315

A partner WOD.
Each team gets one pull up bar, 1 kettle bell and one barbell.
Team completes Helen, then completes Grace afterwards.
They can tag in and out but both athletes must complete the 400 meter runs in Helen.
Score is total time it takes the team to complete both workouts. Come with a partner or get matched up.

Helen - 3 Rounds for time of 400M Run, 21 Kettlebell Swings, 12 Pull-ups (35#/55#)
Grace- 30 Clean and Jerks for time (95#/135#)

Result: Oleg and Justin (the tall guy from CrossFit Love, Northern Liberties, Philly) 12:40

5 Round For Time
- 20 35 lb KB Sumo Deadlift High Pulls
- 20 Abmat Situps
- 10 Single Arm 35 lb KB Push Presses each side

2x max plank afterwards

Sprint Intervals:

150m sprints - 5x150m (rolling start, 5 to 6min between reps) - 23.5, 21.29, 20.13, 20.53, 20.63
100m - 1x100m - 13.43

10 minutes stepmill

3 rounds:
30 steps OH walking lunge (no weight)
Run 300m

Sumo Squat @ 115lbs
(2 warm up sets, @75lbs)
5-5-5

Superset:
3x8 RDL
3x15 Lunge Jumps

Superset:
Flexed Range Low Squat 3x15
Good Morning 3x15

Rear Foot Elevated Split Squat 2x10 each leg
Single Leg Leg Press 2x10 each leg

Calf Raise 5x15

Lying Hamstring Curl 50x

5 minutes 30:30 Stepmill Tabatas

Overhead squats 5-5-5-5-5 <--Shoulders felt tight & did not feel good about the OHS. Last week about killed my shoulders. 35-35-45-55-55-65 overhead but it hurt too much to stabilize.

Then,

12 min AMRAP

15 OHS 95/65 <--55#

20 Pull ups

30 Double unders

2+OHS & 1 pull up

Rounds of: 3 Hang Power Clean, 3 Push Jerk, 3 OHS (all with same weight, unbroken)
I did this to work on technique as well as to work on mulitple movements with a decent weight.
For me the grip was goign as the weight went up. I started to use wrist wraps at 115 lbs. to minize the soreness on my wrists and I taped my thumbs as well.
I took about 2-3 minutes between rounds
75 lbs
95 lbs,
115 lbs
125 lbs
135 lbs
145 lbs (didn't do the last OHS - I wasn't sure I'd hold it as I was wobbling in the midline after the second and there was not too much room around me if I would drop the bar or fail)
145 lbs
155 lbs - I did 2 HPC & 2 PJ
115 lbs (I did 3 HPC, 3 PJ & 6 OHS super low)
Good WOD - I was feeling it a little bit in the grip. I liked the WOD overall.