Deadlifts and weighted Pull Ups, Evil Len in The Den, Rocking It With Mrs N.
10 x (100/70)kbs, D/L, 10 x (6/6)Kgs Pull Ups
8 x (110/72.5) D/L, 8 x (10/6) Pull Ups
6 x (120/75) D/L, 6 x (12/6) Pull Ups
4 x (125/80) D/L, 4 x (16/6) Pull Ups
2 x (135/85) D/L, 2 x (24/6) Pull Ups
Then Kate, 2 x 87.5 D/L, 2 x 90 D/L
Me 4 x 140 D/L.

WARM UP:
3 Rounds
Sledge Strikes-5 right, 5 left, 5 over the top

SWOD:
DB Bench Press 4 x 5 @ 60, 70, 60, 60 lbs
Reverse Rope Row 4 x 5

CWOD: 3 RFT
10 Clean (135/95)
10 Box Jumps (24/20)
10 Wall Balls (15 lb)
10 Burpees

Time is for CWOD only

1 mile

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

For time:
155 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
135 pound Thruster, 10 reps
205 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24" box
155 pound Overhead squat, 10 reps

95# ohs
90# thruster
135# clean
Mu = 2x pu/dip, no help

For time:
155 pound Overhead squat, 10 reps (did 95 lbs)
10 Box jump overs, 24" box
135 pound Thruster, 10 reps (did 95 lbs)
205 pound Power clean, 10 reps (did 95 lbs)
10 Toes to bar
10 Burpee muscle-ups (did 1 PU & 3 dips)
10 Toes to bar
205 pound Power clean, 10 reps (did 95 lbs)
135 pound Thruster, 10 reps (did 95 lbs)
10 Box jump overs, 24" box
155 pound Overhead squat, 10 reps (did 95 lbs)

14:44

For time:
Snatch 135 lbs, 30 reps (did 95 lbs)

5:29

Buy in:
50m butt kicks
16 walking lunges
10 KBS 1.5 pood
7 KB snatch @ 1.5 pood each hand
10 push ups
20sec mountain climbers
7 burpees
400m run

Skill work:
Butterfly kipping pullups
Power Cleans

WOD:
10 min AMRAP
5 Power cleans @ 175#
10 Butterfly pullups

5 rounds + 2 power cleans

Cash out:
2x50m farmer walks (65# DB w/ fat grips)

Shoulder Press:
5 @ 75% of 1RM - 60#
3 @ 85% of 1RM - 65#
1+ @ 95% of 1RM - 70# (2)

FT
35 pull-ups
50 II unders
35 wall ball
50 II unders
35 burpees
50 II unders
Subbed 2:1 singles
11:14

Strength: Back Squat
8 (@ 65%) - 8 (@ 70%) – 5 (@ 80%) – 5 (@ 85%)

Notes: Percentage is based off of last week’s 3RM. All loads should be higher than your 20 rep back squat.

-then-

“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans (135/85)
6 Push-ups
9 Air Squats

17+2 pu

Rest 1 minute. Repeat for a total of 5 cycles.

*Post Rounds. Compare to 12/12/11 and 7/11/11.

Compare to 12/12/11: http://wodstack.com/workouts/18407-the-chief