3 Rounds:

Run 800 m

30 - DB Squat Clean 50lbs
(1 rd 35lb, 2 rds 30lbs)

30 - Burpees

Run 400 meters

30 - 24" Box Jumps

30 - 20lb Wall Balls

Thrusters scaled to 65#.

shoulder front lift 10
situps 30
kreuzheben 20
seitl. bauch 20
strict. pullup 10
foot to bar 35tr

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

A1. Squat Clean 5-3-1-3-5, rest 90 seconds
A2. HSPU AMRAP, rest 90 seconds
A3. Strict Pull ups AMRAP, rest 90 seconds

I am throwing in these type of OPT workouts to really help me focus on proper movement standards, strength, and to work on unbroken sets. I think we all get caught up in the 3,2,1....go, that we let our reps break down. This helps me to keep the movements honest which will show the best results in the long run.

Squat Cleans were not too heavy but I need to work on getting into a better rack position. I had Jen (my wife) watch and critique which helped a ton. Very solid reps after a slight correction that she pointed out.

Strict movement standard on the HSPU, head to ground and full lockout at the top. Pull ups were a pause at the bottom at full lock out...no short arming.

A1. 135-145-155-145-135
A2. 13-9-8-10-6
A3. 10-7-7-8-6

***for explanation of what the A1, A2, A3 means go to......

http://optfaq.blogspot.com/

Men's/Women's WOD

Strength:
Floor Bench Press 5x5 (Ryan-135/165/165/175/185)
Ring/Box Dips 5x10 (Ryan-Ring Dips)

 THEN

Chipper: Complete 1 full round then REST 1 min and complete a 2nd round
10 Box Jumps
15 Burpees
20 KB Swings (1.5 pood)
25 Push ups
20 KB Swings (1.5 pood)
15 Burpees
10 Box Jumps

Ryan 5:12--1st round/5:45--2nd round

21-15-9:
Deadlift
Push press

60m - 8x60m - on track - 8, 7.9, 7.8, 7.6, 7.7, 7.6, 7.8, 7.9

50 Squats
10 Hanging Power Cleans
7 Muscle Ups