Skill
Snatch + C&J
5x5 Strict Unbroken Weighted Pullups 16kg (60s rest)
3x15s C2B Chin Up Hold (60s rest)
EMOM for 3 minutes: 5 Head Weighted Situps (10kg)
5x50m Sprints (60s rest)
All took about six seconds.

Strength
4-4-3-3-2-1 Front Squats
90kg PR - 100kg PR - 110kg PR - 120kg Fail

WOD
For time:
50 Double Unders
10 Ring Dips
40 Double Unders
8 Ring Dips
30 Double Unders
6 Ring Dips
20 Double Unders
4 Ring Dips
10 Double Unders
2 Ring Dips
After the first round my shoulders were smoked!

Front Squat

2x10@70%
2x5@80%
3x1@90%

4 rnds
250m row
5 rope climbs
10 wall ball 12/9

WOD 1 - 5 min AMRAP for 5RM on Bench - guys first while girls do max reps on MUS - Total for bench was 1065 - 6th place - I did 5x265, total for MUs was 15 for 40th place...Yuk!! I did zero

WOD 2 - 2 person team (Amira/Mike) - 2 Rnds: 24 DLs (135/95), 18 Sq Hng Clns (135/95), 12 Push Press (135/95), 6 OHS (135/95) - teams split reps however they want. We placed 15th for this WOD

WOD 3 - 1 Rnd (3 man team): each man, in sequence, rows 250m then splt rest of workout how you want (guys have to finish row before girls start) : 50 Box Step ups (75lbs w/ bar front racked), 100 pullups, 200 DUs, 100 burpees, 50 KB snathces (53lbs), each man finishes with 250m row one at a time. Time = 21:23 Girls finished WOD in 27:23

Team places 24th out of 42

Pre-WOD
5x3 push press, 65# 85#x2, 95#, 105#

WOD
3x5min AMRAP
2min rest after each round
10 KB swings 35#
10 box jumps 20"
10 HR push-ups
10 sit-ups

FOR TUESDAY!!!
WOD 130126:
With a 40 minute running clock…
(minutes)

(0-1) 1 minute ME Muscle-Ups

(1-2) *Rest 1 minute.

(2-9) 7 minute AMRAP of:

75 Double-Unders
20 Lateral Burpees (over BB)
10 Hang Power Snatches 95/65#

(9-10) *Rest 1 minute.

(10-11) 1 minute ME Muscle-Ups

(11-12) *Rest 1 minute.

(12-19) 7 minutes to establish a 1RM Front Squat

(19-20) *Rest 1 minute.

(20-22) 2 minutes ME Muscle-Ups

(22-23) *Rest 1 minute.

(23-30) 3 rounds for time of:

Row 20 Calories
15 Lateral Burpees (over BB)
10 Hang Power Cleans 135/95#

Notes: 7 minute cap. If the work is completed in less than 7 minutes, rest the remainder of the 7 minutes.

(30-32) 2 minutes ME Muscle-Ups

(32-33) *Rest 1 minute.

(33-40) 7 minutes to establish a 1RM Jerk (racks or blocks may be used)

Please post data from each evolution.

Dumpbell snatch, alter, 10minutes 30sec on - 30sec off.

Warm Up

1000m run for time

Then….
20 double unders or attempts
5 handstand holds or kick up attempts
3x thru

Skill
Push Press

WoD
E.M.O.M for 10 minutes
EVERY MINUTE ON THE MINUTE

3 push press 135/95

Rest 5 minutes

3 Rounds for Time
10 hand release push-ups
10 pull-ups
20 KB Swings
70 # KB / 4:25

Deadlift 5-5-5-5-5 110x5 130x5 150x5 160x5

Then,

“Christine”

3 rounds

500m Row

12 Bodyweight deadlifts <--155

21 Box jumps 20in

Asthma acted up so I slowed down but was focused on getting a Rx.

As many rounds as possible in 12 minutes of:

15 Deadlifts 155 lbs / 105lbs
15 Deficit push-ups - knees on 25# plates
15 Box jumps 24" / 20"

completed 4+4