100 Pull Ups
100 KBS 24/16kg
100 Double Unders
100 OHS 43/29kg

Hasta 71 OHS.

30 Double Unders
15 Push Press @ 95#
30 Box Jumps
15 Thrusters
30 K2E
15 Power Cleans
30 Pull Ups
15 Front Squats
30 T2B
15 Deadlifts
30 Double Unders

For Time:

21-15-9 Reps of:

-HSPU (sitting shoulder press - 65lb)
-Ring Dip
-Push up

Rx'd today.

21-15-9 Reps for time of

Thruster #95
Pull Ups

For time:

400m run

5 rounds of:
5 pullups
10 Pushups
15 Situps

400m run

Then
4 rounds of:
25 lunges
25 K2E
Every time you drop fromt he bar do 2 burpees

Did 14 Burpees

(I think I did a sixth round of my first set on accident)

Strength
5x5 Power clean

65, 85, 95, 100, 100

WOD
2011 Regionals
For time:
20 cal row
30 Burpee to plate
40 G2O w/DB (45/35)
50 T2B
100ft OH walking lunge (45/25)
150ft sprint

25#, K2E. 14:51. Should've done T2B

Pre-WOD
• 5k (25:00)

WOD - 5 rounds
• 400 meter row
• 21 KB (50 lbs)
• 12 pull-ups

Post-WOD
• 100 sit-ups

Press
5-3-1
115,130,155(x7)

10rds, every 1:30
3 Power cleans
2 Front Squats
1 Push Jerk
135x2, 165,3, 185x5

150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 10 min
- 20 m.

B. EMOM6:
1) 6 bfly pu
2) 6 kip. hspu

2.WL
A. Power snatch
Touch n go 5 RM - 5 kg
25 30 32.5 35 37.5 kg

B. Every 20 s. for 10 minutes:
Power snatch @ 5 RM weight
37.5 kg

3.Strength
A. Back squat 5 x 2
- Build to challenging weight. RiR 2-3

4.Conditioning
A. BMU pratice - 4 x 3

B. 4 Rounds for Time:
8 DB box step overs - 35 lbs
6 Bar muscle ups
30 m sled push @ medium weight - 40 kg
Tavoiteaika: 12-13 min
Time: 13.03
HR 171/184

30 double under (step ups)
15 thrusters
30 box jumps
15 push press
30 toes 2 bar
15 power clean
30 pull ups
15 dead lift
30 knees 2 elbow (sit ups)
30 double unders (step ups)