1 minute max rep x 3 rounds
Burpees
Power snatch (75/55#)
Box jump (24/20")
Thruster (75/55#)
C2B pull-ups
1 min rest

66-52-53

Can't remember

Clean - 3RM; 90% x 3 x 2
- 115x3 / 135x3 / 145x3
- 90%: 130x3 / 130x3 / 130x3
Power Snatch - 75% x 2 x 3
- 95x2 / 95x2 / 95x2
Clean Pull - 3RM; 90% x 3 x 2
- 135x3 / 185x3
- 90%: 165x3 / 165x3
Clean Deadlift - 3RM
- 225x3 / 275x3 / 295x1

3 sets; no rest:
10 sandbag halfmoons/side
5 box jumps - mid-thigh+
30lb Sandbag

Elizabeth

For Time:
21-15-9
Squat Cleans - 95lbs
Ring Dips

-Buy In-
Back Squat 5/3/1, Wk2 Cyc2
70%x3, 80%x3, 90%x3+ (210x3, 240x3, 270x7)

Skill: Overhead Squat

WOD:
Overhead Squat 5-5-5-5-5
Warmed up with 95x10
1st set at 115, failed on 4th. Started over again at 115, and concentrated more and made sure to shrug my shoulders, much easier after that.
115x5, 120x5, 130x5, 140x5, 155x5

-Cash Out-
2 x 50m Heavy Prowler Push
(1) 270# on prowler sprint
(1) 400#
(1) 500#

Ugh, more shoulder work today ... someone (i.e., coach) hates my shoulders!

Warm Up:
With PVC Pipe - 10 Presses, 10 Push Presses, 10 Push Jerks
With 45 LBs Bar - 10 Presses, 10 Push Presses, 10 Push Jerks

Mobility:
Pain ball on shoulders
Pain ball on calves
Foam roller on back and neck/shoulders

Max Effort:
1 Rep Max: Shoulder Press
125 LBs (got shut down by coach trying to go for 131 and a new 1RM after a shitty 125 lift)

MetCon:
4x
10 Barbell Row (95 LBs)
10 Pull Ups*
30 Double Effing Unders

Extras:
Double Under work
10 Stone to Shoulder (96 LBs stone)

Because I'm trying to get a muscle up this year (2012), I had to do "Chest/Belly to Bar" pull ups. *Hooray!

4 rounds of

double unders x 50
sit ups x 40
russian kb swing x 30 70#
pull-ups x 20

Only could do 3 rounds due to time. I did muscle ups instead of Push press due to shoulder pain, and power clean in place of log clean.

3 Rounds

Deadlift -
+5x425
+5x435
+5x455

Muscle Ups -
+3 unbroken each round

Rope Climb - 3

Power Clean -
+3 sets of 225lb

Finisher:
Lane of Pain Sprints Relays (40 yards) x 5

1 Rep Max Back Squat (295 lbs, PR by 20 lbs)

WOD: 5 rounds for time

• 12 Wall Ball Shots (20lbs)
• 12 Toes to Bar

5 rounds
10 Thrusters (45 lbs.)
20 Sit Ups- Butterfly Position... first round 15 lbs, 2nd round 10 lbs, last round just 5 lbs. the weight for situps was really affecting my thrusters, so had to keep decreasing

Cut a bunch of my time off