6 Rounds (One for each daughter and one for each grandchild)

25 Air Squats
13 Burpees
12 Overhead Lunge steps
12 Push ups
12 Back Extensions (Superman)

Note: This totals 74 reps, one for each year of Buzz's life!

3 Sets
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat* (barbell)

*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up

Rest 2 Minutes Between Sets.

Penkki 5x65%, 3x75%, 1x85%
Penkki 2x15-20 (kapea/leveä)
T-tankosoutu 5x12-20
Kahvakuulasoutu vuorotahtiin 4x20-30 (eli 10-15 per puoli)

Strength
Snatch Balance
5x1
95/115/135/185/205 failed at 215 twice. 20lb PR with 205!

WOD
4 rounds for total reps of:
3 minute AMRAP of:
30 OHS @ 65/45#
30 Double-Unders

Rest 2 minutes after each round.

A) Press – Push Press – Push Jerk (12 Minute Complex)
Perform each lift progressively until you can’t continue with a movement. Once you reach your heaviest load at the lower movement, continue until you can no longer move up in weight. Athletes will be able to move the most weight in the push jerk and the least amount of weight in the press (strict).

Strict - 165
Push Press - 215
Push Jerk - 225

B) 12 Minute AMRAP
3 Strict Chinups
5 Clean and Jerks (115/75)
7 Backsquats (115/75)

7 Rounds

Warm-up Drills (04.30.2012)
Run 800m
2 Rounds of
10 x Medicine Ball Cleans (20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''M.E. Deadlift'' (04.30.2012)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 135
5 x 135
3 x 175
1 x 205
1 x 225
1 x 235
1 x 245
1 x 255 new 1RM!!!

''Jay Didn't Want To'' (04.30.2012)
Complete for time
Run 1600m
50/leg x One Legged Squats (alt.)
30/arm x One Arm DB Snatch (alt.) 40#

Pre-WOD:
1X20 Back Squats (unbroken) - 135#

WOD: For Time:
-500 Meter Row
-400 Meter Run
-30 Shoulder To Overhead Press:(135/95)
-20 T2B
-100 Double Under

Finally did DUs in a WOD!

60min amrap:

• 10cal SkiErg
• 10 renkaan hakkaus lekalla
• 10cal BikeErg
• 10 penkkipunnerrus
• 10cal Assault Bike
• 10 hauiskääntö + shoulder press käsipainoilla

Painot kommenttiin.

Pre-WOD:
1X20 Back Squats (unbroken) - completed @ 215#

I completed 3 MU's unbroken!!!

WOD: For Time:
-500 Meter Row
-400 Meter Run
-30 Shoulder To Overhead Press:(135/95)
-20 T2B
-100 Double Under (or 300 singles) - Normally I'd do DU's, but by the time I got to these I was toast and had to do singles.

this was just awful terrible

http://crossfitsouthie.com/run-jump-rest-repeat

WOD
In 2 minutes complete
200m Run
Max Double unders
Rest 1 minute
Complete 6 Rounds

-Score=total double unders

Level 1- Singles

Notes
Went to a JumpNRope seminar the day before. Tips really helped, though I was definitely reverting to previous bad habits when the rubber hit the road. Need to do more casual practice.