Ben's Dumbell Complex (BDC):
Using appropriate dumbbells, perform the following movements without letting go of the dumbbells:
- Pushup
- Deadlift
- Hang Clean
- Thurster (or front squat and press)

WOD was 25xBDC for time, with 35# dumbbells.

((Oops, should've used #35 only used #30))

10 power clean 75lbs
20 hand release push up
90 singles jump rope
40 burpees
500m row
40 burpees
30 box jumps(still on the little box)
20 pull ups
10 power cleans 75lbs

Class will be at 4:30 Monday:

Skill:
EMOM X 12
A) 30 double unders
B) 2 Hi Hang snatches @ 70-80%

Conditioning:
Part one -
10 Burpees then immediately into a stoplight run

• rest 3 minutes (clock starts when the last person gets back)

Part two -
7 minute AMRAP:
3 Power cleans (135/95) had to bench due to back
3 shoulder to overhead
3 pull ups
Continue up 3,6,9..etc in reps until time

Round 9 complete.. 6 cleans into round 12

Front Squat 3×5 -80% of current 1RM
Did it @ 185lbs

Push Press 3×5 -80% of current 1RM -Must clean from ground
Did it @ 125lbs

then, 21-15-9 Overhead Lunge 95m/65w Power Snatch -Must use same bar and weight for both movements -Lunge in place

85lbs

1 min. to perform each round

Four 25ft lateral shuttle run
Max reps of shoulder to overhead 135/95 (MOD 50#)
Rest 1 min between rounds
8 Rounds

Score is completed reps of shoulder to overhead.

After 2 weeks off even 50# felt ridiculously heavy. My shoulders and lats are still crazy sore 3 days later. Felt good to be back though.

Sprint Intervals:

60m - flying 60m - 6x60m in the curve - all done between 7.2 and 7.7. Rest 3 to 4 mins between reps.

Strength:

Back Squat (high bar) - 4x135, 4x155, 4x185, 4x205, 4x225, 4x245, 4x265, 4x285, 4x305, 4x325, 1x345 (lower back was fatigued and legs tired from sprint workout)

Deadlfit - 6x225, 6x315, 6x365, 6x405

7 Min AMRAP 7 PP 75 lbs, 7 KB swings 40 lbs, 7 Burrpee Box Jumps 20"
I completed 6 complete rounds in 7 minutes.
This was fun, and I was pretty good at the burpee box jumps which I was thinking would really tax me. I did the box jumps laterally and it wasn't too bad.
The KB swings were really easy actually.
The PPs got a little tiring actually.
I think if I practice and went out a little faster I might have a chance at 7 rounds.
In the actual event, you would have 3 mintues rest and then start the 5.4 mile obstacle race.
After this I went bike riding with the kids and then swimming with Brady and then bike riding again for a bit with brady and then both kids.
Great day!

I warmed up well and then did a ladder of 96 lb thrusters. I started with 1 rep on the 1st minute and then 2 on the second and so forth.
I completed 12 rounds and then got 10 in the 13th minute. I did wrap my wrists with tape and that did help. I kind of hit the wall at minute 12. It was all unbroken until 12 and then breaking it up tood a lot of zip out of my recovery for the next minute. Until minute 12, I was doing them unbroken and then resting for about 40-45 seconds.
I then went right into the pullups.
I completed 16 reps in the 16th minute and then just stopped and got a very little stretch.
Good workout.
88 Thrusters
136 Pullups

500 Meter Run
25 Push Ups
25 Abmats

500 Meter Run
15 Push Ups
15 Abmats

500 Meter Run
5 Push Ups
5 Abmats

RX

*Jodi

Buy In:
600 Meter Run

Cash Out:
1600 Meter Row
50 Abmats

**Ran a total of 2300 Meters (Warm Up (2), Buy in (6), WOD (15), NO WALKING!!!

WOD A

3 Minutes
S2O - 65 lbs - 22 reps

1 Minute Rest

2 Minutes
Power Cleans - 65 lbs - 23 reps

1 Minute Rest

1 Minute
Bar Burpees - 14 reps

59 Reps

WOD B
8 Minute Amrap

25 Air Squats
20 Pull Ups - Blue Band
30 Double Unders / 60 Singles (Singles

3 + 29 (344)

Buy In:
600 Meter Run

Cash Out:
1600 Meter Row