15 minutes to reach 1RM Snatch 60#

then:

Randy

75 Power Snatch 75/45 - 30#

Ran a mile after workout.

Was the fastest in the 7pm class (that's a first), but that probably means my weight is too low. I find the snatch to be one of the toughest skills for me to learn (insert joke here). I am still working on form and am hoping to finally be able to make one of Caleb's classes someday.

1-1-1-1-1 Dead Lift (355lbs)

Then....

21-15-9
Deadlifts @ 75% (265lbs)
Ring Rows

5 Rounds For Time:
14 (7/7) Single Arm DB STOH 25-30/15-20kg
7 C2B or 10 Pull-ups
10 BBJO 60/50cm
- Rest 2:00 btw rounds

5 Rounds
400m run
15 OHS 95/65 (did at 85)

Rx+ @85. last time i did this at 75 it was relatively "easy"; all 5 rounds unbroken.
85 was a totally different story. About 2 mins slower than i hoped and only 1st and last round unbroken.

Seated Military Dumbell Press:
3 rounds: 18kg x 8 = 288(each arm)
18kg x 8 = 288
18kg x 8 = 288
TOTAL = 864

Dumbell Shrugs:
3 rounds: 22kg x 10 = 440 (each arm)
28kg x 10 = 560
32kg x 10 = 640
TOTAL = 1640

Cable Front Raise:
3 rounds: 5kg x 8 = 80(each arm)
3.75kg x 8 = 60
3.75kg x 8 = 60
TOTAL = 200

Standing Barbell Push Press (Strict):
3 rounds: 40kg x 8 = 320
40kg x 8 = 320
40kg x 8 = 320
TOTAL = 960

     GRAND TOTAL = 3,664

Skill Work:

3 x 15 American kettle bell swings (2 sets w/ 24 kilo, last set w/ 32 kilo)
Turkish Get-ups (13) each hand (10) w/ 45# DB, (3) w/ 50# DB

Team WOD, odd # in class, I went solo w/ half reps
For time:
(25) K2E
(38) 24" box jumps
(3) 2nd stop sign run (530 m run w/ hill)
(50) Ring rows
(50) Wall ball 20# w/ 20# MB
(38) Air squats
(25) Hollow rocks

WOD: For Time

400 Meter Run

30-20-10
Box Jump/ jump over (24")
Pull Up

Sit Up

400 Meter Run
Post WOD
1RM Weighted Pull Up
1RM Weighted Ring Dip

-Pretty exhausted after 5 Workouts in two days
-Got 70# on the Chest-to-bar Pull Up; Didn't do the Ring Dip

400m Run
50 Squats
40 Sit-up
30 Double Unders
20 Push-up
10 Lunges
20 Push-up
30 Double Unders
40 Sit-up
50 Squats
400m Run

This is from SealFit and is the BUDS PT test all Seals must pass. One note is that we did not enforce the time limits as (1) we're not Seals :) and (2) we wanted to see where we stood vis-a-vis the time limits.

Swim 500 meters (Seal time limit - 11:30. Only combat sidestroke, sidestroke or breaststroke allowed)
Rest 10 minutes
2 Minutes Max Push Ups (Minimum 42 - you cannot stop doing push ups and the only resting spot is in plank)
Rest 2 minutes
2 Minutes Max Sit Ups (Minimum 42 - you cannot stop doing sit ups and the only resting spot is in the crunch position, so-to-speak)
Rest 2 minutes
2 Minutes Max Strict Pull Ups (Minimum 8 - you cannot stop doing pull ups and the only resting spot is hanging … basically, you cannot let go of the bar)
Rest 10 minutes
Run 1.5 miles (Seal time limit - 11:00)

My results:
Swim - 15:38
Push Ups - 42
Sit Ups - 42
Pull Ups - 9
Run - 12:10

Total WOD time was the 56:23 noted below.

3 x 5 linear progression on Deadlifts
Today was 121 pounds

Then Annie:
50 40 30 20 10
Double-unders
Situps

Holy bejeezus, I have whip marks all over my left arm (and my left butt, I'm pretty sure) from doing DU's with a cable jumprope. Check out the jumprope here: http://www.amazon.com/gp/product/B004P3R6LE

I love this rope. There's practically no drag or resistance when you flick it through the air. But DAMN, does it f***ing hurt when it whips your skin.