For time:

30 OHS 95 lbs
28 dips
14 pull-ups strict
20 OHS 95 lbs
28 dips
14 pull-ups strict

12:29

For time:

5 rounds
7 dead lift 275 lbs -> sub'd 185 lbs
30 squats
7 handstand push-ups

10:50

Rings:
Front Levers
Back Levers
Skin the cat

WOD:
100 Kettle bell swings
100 Tuck Jumps
100 Press-ups
100 Sit-ups
Done 17:55.00

WOD 121208:
BB Gymnastics

15 minutes to establish a 1RM Snatch.
- hit 175, failed 195

Strength

Front Squats (based off 121201):

1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80%, 255 lb
-rest 1 minute
2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85%, 265 lb
-rest 1 minute
3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 90%, 285lb

• Hit all reps. Felt pretty good.

Conditioning

3 rounds for time of:

50′ Prowler Push 250/175# (high handle)
50 Double-Unders
50′ Prowler Push 250/175# (low handles)
5 Hang Power Cleans 225/155#

• 9:06 Rx

Front Squats (FS)

4 Set of 5 @ 85% 1RM

205 1 Set

195 3 Sets (broke the last set 2/3)

Then

Partners WOD

21-15-9
GHD Situp
Ring Dips
Relay Style

Team - JR and Tommy

For time:
30 Burpees
4rds:
10 Box Jumps
10 TTB
10 Wall ball
30 Burpees

A. Back squat 8, 6, 4, 2; rest 2 min - 245, 265, 280, 295
B. Hang squat clean; build to a 10 rep max in 3 attempts - 135, 155, 185 (6/4)
C1. AMRAP unbroken thrusters 115/75 x5; rest 10 seconds - 10, 8, 8, 9, 6
C2. 15 unbroken CTB chin ups x5; rest 3 min - subbed regular pullups

Snatch heavy

3-3-3-3-3-1-1-1-1

Snatch Balance 5-5-5-5-5 (30, 30, 35, 35, 45)

Then,

For time;

30 Overhead squats 95/65 (MOD 35#)

7 Muscle ups (MOD - GOOP, 24" box w/ plate = 26")

20 Overhead squats

5 Muscle ups

Went light on the OHS and Snatch Balance today. Kyra said form was good on SB, just work on speed. Do 40# next time for OHS. Dropped from the 30" box to 26" for GOOP. Can probably struggle through the 24" for GOOP next time.

skill
2 hour session of:
squat snatch
C&J

Strength
overhead squats
3-3-3-3-3 52kg (3 mns b/t sets)

workout
50 DU's
10 stationary lunges 57.5kg
40 DU's
8 stationary lunges 57.5kg
30 DU's
6 stationary lunges 57.5kg
20 DU's
4 stationary lunges 57.5kg
10 DU's
2 stationary lunges 57.5kg
slow!!