F5 Rounds of:

5 Power Clean 155/110

10 Over Bar Burpees

Followed By

4 Rounds of:

1 min Max ABMAT I got 95 abmats

30 sec Plank

Helen - 3 rounds for time of:
Run 400m
21kb swings @ 55# (1.5pd)
12 pull-ups

800m x4
*When you begin running the clock will start. You will have 10 minutes to run the 800m at 100% effort and rest. At the end of the 10 minutes you will do this again, a total of 4 runs.

2:43-2:40-2:52-2:49

There is no description for this WOD as it is stat.

Result: 00:04:34

OLY WOD Week 3/Day 2

Hang Power Snatch 10x75 10x85 10x95 10x105 10x105
Snatch Pull from Knee 10x115 10x115 10x115 10x115 10x115
Power Snatch 2x75 2x85 2x95 2x95 2x95 2x115 (PR) 2x115 2x115 2x115 2xFail@115
Snatch Grip RDL 10x105 10x105 10x105 10x105 10x105

Then

Men's Met Con
3 Rounds for time (Finshed 28:36...blah, blah, blah)
800m run
25 burpees
50 squats
25 hand release push ups

Women's Met Con
20 min AMRAP
200m run
10 hand release push ups
10 bumper plate air squats
10 db swings (25#/20#)
10 supermans

Back Squat 3-3-3-3-3 reps
225, 235, 245, 255, 265

WOD:

10-9-8-7-6-5-4-3-2-1
DEADLIFT
HSPU
CLEAN
RX Weight for Deadlift & clean-155lb men/95lb women

WOD:

10-9-8-7-6-5-4-3-2-1
DEADLIFT
HSPU
CLEAN
RX Weight for Deadlift & clean-155lb men/95lb women

WOD:

10-9-8-7-6-5-4-3-2-1
DEADLIFT
HSPU
CLEAN
RX Weight for Deadlift & clean-155lb men/95lb women

Three rounds for time of:
15 Hang Power Cleans @ 45kg/30kg
15 Burpees
Beginner: Scale movements and load as necessary.
Advanced: Barbell @ 60kg/40kg.

Result:- 9:17 (30KG)