1 RFT:

"10 down to 1"
Ring Dips
Front Squats (135/95)
GHD Sit-Ups

1 RM Thruster @ 90 lbs

Followed by:

7 min AMRAP:

Start with 1 Thruster, 1 Pull-up. Then 2 Thrusters, 2 Pull-ups. Then 3 Thruster, 3 Pull-up… until 7 min.

Thruster 95/65

7+ 1 Thruster

First WOD trying to complete kipping pull-ups/ no band! Only made it over the bar for first few reps then just kipped as far as I could go so I really need to work on this and get stronger and better at kipping.

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts 100
12 Push-ups
15 Box jumps 20

Strict Deadlifts, Hand Release P-ups, & Box Jumps

Push-ups started to deteriorate at the end making me miss the requirements for the Rx :(
6+5

Resistance Training:
Shoulder Press
12x 2
Tangerine band. No knots.
30% of 1RM
35 LBs

Extras:
60 Reverse Hypers (120 LBs
4x 10 Bandbell Shoulder Press (40 LBs)
30 Ring Dips
50 Diamond Push Ups
30 Ring Push Ups
50 Hip & Back Extensions
30 GHD Sit Ups

More Extras:
70 Sit Ups with 20 LBs Weight Vest

Pre-WOD: 5 X 2 Front Squat: 185, 205, 225, 235, 235

WOD: 10 Rounds For Time:
-5 Thrusters (135/95) - 135
-5 T2B

2 rds for 5 minutes; every min on the min:
(2 min break between rds)

• 3 power cleans (Rx 185 lbs)
• 15 air squats

Went to failure on the second rd. Ended up going down to 135 lbs just to finish the the last two sets.

05-02-11 WOD Thrusters & Pull-Ups

1 RM Thruster

Followed by:

7 min AMRAP:

Start with 1 Thruster, 1 Pull-up. Then 2 Thrusters, 2 Pull-ups. Then 3 Thruster, 3 Pull-up… until 7 min.

Thruster 95/65

1 Rep Max was 100
I did 8+9 thrusters

2 Rounds For 5 minutes; every minute on the minute:
(2 minute break between rounds)

3 Power Cleans
15 Air Squats

1st round clean was at #225. 2nd round clean bumped up to #245 and made it through 4 rounds.

50-40-30-20-10 rep rounds for time of:

Double Unders

Sit-ups

5 rounds for time:

15 ring rows
155 lb bench press, 15 reps
225 lb back squat, 15 reps