3 rounds for time:
12 deadlifts (315/225)
24 bar-facing burpees

-Rest-

3 sets of:
8 weighted glute-ham raises
Max effort L-sit
(untimed; alternated between the two exercises)

Ok, not really all new. But, we now have a met con aspect to our Thursday and Friday mornings, which is pretty awesome ... awesomely horrible, of course.

Resistance:
Box Squats, Purple Band Double Knotted
12 rounds, 2 reps/round
50% of 1RM: 125 LBs

Extras:
50 GH Raises
30 Reverse Hypers (140 LBs)
60 Bar Side Bends (45 LBs)
12 Minutes (1 Minute Max Row, 1 Minute Max Russian KB Swings 70 LBs)
152 Kettle Bell Swings, ~1100 meters rowed

3 RFT
12 Deadlift 315/225
24 Barfacing Burpees

8 Minutes:
-800 Meter Run
With Time Remaining AMRAP:
- Medicine Ball Squat Clean Wall Ball Shot (20/14)

Post WOD:
-Accumulate:
3 minute plank
1 minute L-Sit

30 mins mobility

15min amrap of:
-25 sit ups
-10push ups
- 25 v ups
-10 strict press 50 lbs
- 20 side to sides 10 lbs
- 10 biceps curls each arm (25# db's)

FGB Style-perform each exercise for 1 minute. At the end of the minute move to the next exercise without rest time. At the end of the round, rest 1 minute. Perform 3 rounds.

Burpees

Abmats

Push ups

Double Unders

Box Jumps 24/20

132
121
128

381

For Time: 150 Wallballs 20/14

Warmup
3x
5 wall ball
5 burpees
30 single unders

WOD
50 DUs
25 Med Ball Ground to Overhead
2 rounds of:
155 deadlifts x 12
155 Hang power clean x 9
155 Push Jerks x 6
25 Med ball Ground to Overhead
50 DUs

double unders sucked real hard this time. had no rhythm on them and couldnt string more than 2-3 at a time! frustrated!

400m Run +
1 round of the following complex:
5 x Deadlift @ 135#
5 x Hang Power Clean @ 135#
5 x Push Jerk @ 135#
400m Run +
1 round of complex at 3 reps per movement +
400m Run +
1 round of complex at 2 reps per movement +
100 DUs

Wasted some time after the first set of deadlifts when I failed an HPC, thought I might need to drop weight, then decided to go for it. Glad I did.

Saturday (3/24)

Saturday, March 24, 2012 at 09:47PM

To determine partners:
1000m Run
25 Air Squats

With a Partner:
4-Minutes: 1RM Back Squat
2-Minutes: Double Unders
2-Minutes: Rest
2-Minutes: Burpees
2-Minutes: Rest
2-Minutes: Row
2-Minutes: Rest
2-Minutes: Box Jumps
2-Minutes: Rest
2-Minutes: Sled Push (140/160/180)
2-Minutes: Rest
2-Minutes: Tire Flip
2-Minutes: Rest
1000m Run