WOD: 130201

Tests-

1) 10 minutes to establish a 1rm Push Press.
- 235lb. Think this ties a PR

2) 1 attempt, ME UB Muscle-Ups (a mulligan may be taken).
- 3... what the hell

3) 1 attempt, ME UB Double-Unders (a mulligan may be taken).
- 124... PR is 153

4) 10 minutes to establish a 1rm Bench Press.
- 325 PR

5) Row 2k for time.
- Tonight... PR is 6:46

Start a clock to run up to 15 minutes.

0:00 – Perform Front Squat + Jerk (3 + 1) As heavy as possible

2:30 – Perform Max Reps Strict Pull Ups

5:00 – Perform Front Squat + Jerk (3 + 1) As heavy as possible

7:30 – Perform Max Reps Strict Pull Ups

10:00 – - Perform Front Squat + Jerk (3 + 1) As heavy as possible

12:30 – Perform Max Reps Strict Pull Ups

Wod

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″/20″ box
12 Push press, 115#/75# *Pulled from ground
9 Toes-to-bar

Start a clock to run up to 15 minutes.

0:00 – Perform Front Squat + Jerk (3 + 1) As heavy as possible
2:30 – Perform Max Reps Strict Pull Ups
5:00 – Perform Front Squat + Jerk (3 + 1) As heavy as possible
7:30 – Perform Max Reps Strict Pull Ups
10:00 – - Perform Front Squat + Jerk (3 + 1) As heavy as possible
12:30 – Perform Max Reps Strict Pull Ups

Wod
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″/20″ box

12 Push press, 115#/75# *Pulled from ground
9 Toes-to-bar

For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball (I used 18 lb ball but threw much higher)
50 Back extensions (I did hands touching floor with stiff legs)
50 Push press, 45 pounds
50 Knees to elbows (I used rings)
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood (25 lbs DB)
50 Jumping pull-ups
50 Box jump, 24 inch box

I thought this would be a lot faster & easier, but I thought it was a bit harder since you are PREfatiguing rather than taxing in the end, so you also can't really just push too hard in those harder burppee & wall ball since they are in the begining.
GREAT TOUGH WOD

Back Squat 5-5-5-5-5 <45/65/65/95/95 <--concentrated on form rather than adding weight.

Then,

Using ONLY 1 bar

2 Rounds

Run 200m

30 Back squats 135/95 <--65

400m Run

20 Box jumps 20in

Run 200m

10 Push jerks 135/95 <--65

Almost bit the box on next to last one, but still jumped the last one. I was the slowest, but was pretty happy w/65#, broke back squats into sets of 5, but did not put barbell down & did push jerks all the way through.

Skill
3x8 Strict Unbroken Weighted Pullups 13kg (60s rest)
Snatch 20kg - 40kg - 50kg
C&J 20kg - 40kg - 50kg

Strength
5-4-3-3-2 Front Squats
80kg - 90kg - 100kg PR by default - 110kg (Fail on the second repetition)

WOD
Every 90 seconds for 15 minutes (10 total rounds):
30 Double-Unders
10 Pullups
3 Strict Handstand Pushups
Nice WOD!

STRENGTH:
Deadlift 3-3-3-3 (245-265-285)

CONDITIONING WOD:
4 Rounds for Time:
-10 Ring Rows *
-15 Ab Mat Sit-Ups
-10 Jumping Slam Balls (30/20)

SKILL:
One-Arm Kettlebell Snatch

CONDITIONING WOD:
21-15-9

Bear Complex (95/65)*
Box Jumps (24/20)

• 1 Rep of the Bear Complex: Power Clean-Front Squat-Push Press-Back-Squat-Push Press
• there is a 3 Burpee penalty on the spot if the bar is dropped, hands leave the bar during the set, or if you drop to your knees during the set

WARM-UP:
2xSuicide Runs (10, 20, 30, 40 Yards)
Burgener Warm-Up (as a class)

SKILL:
Junkyard Dog Warm-Up (With a Partner)
WOD:
10 Minute AMRAP (AMRAP 1: 6 Rounds 4 F.S.)
6 Deadlifts (115/75)
4 Front Squats (115/75)
2 Squat Cleans (115/75)
Score: Total Rounds
(no rack is allowed)

Rest Exactly 3 Minutes

10 Minute AMRAP (AMRAP 2: 93 reps)
Buy-In: 20 Pull-Ups (20 Pull-Ups are done ONCE)
Then Infinity Ladder (1,1,2,2,3,3...):
Hang Power Cleans (115/75)
Ab Mat Sit-Ups
Score: Total Reps

Pre-WOD
5x3 push press

WOD
3x5min AMRAP
2min rest after each round
10 KB swings (53#,35#)
10 box jumps (24",20")
10 HR push-ups
10 sit-ups