Skill
2 x 20m Sprints (20s rest)
Rest 30 seconds
4 x 30m Sprints (30s rest)
Rest 30 seconds
10 x 10m Flying Starts (30s rest)
Snatch and C&J
3x8 Strict Weighted Pullups 16kg (60s rest)

Strength
4-4-3-3-2-2-2-1 Front Squats
85kg - 95kg - 105kg - 115kg PR

WOD
7 rounds for total reps of:

2 minute AMRAP of:
30 Double-Unders
ME Muscle-Ups (7-rep-cap)
ME Burpees
Rest 1 minute

Pre-WOD:
15 minute work to heavy STO

65, 75, 85, 95, 105, 110 failed after 3 attempts

2RFT:
-100 II Unders or (10 Burpees then 2:1) - did burpees & singles
--50 STO (95/65) #65 first round, then 28 reps second, dropped to #35 since one was nearby
--25 T2B - GHD first round, 2nd round did 10, rest of them I did situps.

Partner WOD:

AMRAP 12 minutes:

Partner 1: 9 Burpees
Partner 2: KB Swings
Switch when partner 1 completes 9 Burpees. No limit or minimum on KB swings. Count burpees

108 total Burpees (54 each)

Individual ladder 6 minutes:
Push-ups
Jumping Squats

Finished round of 9

Pre-WOD
15min work to heavy shoulder to overhead - 75 95 105 115 120 125

2RFT
100 II unders or (10 burpees then 2:1)
50 STO (95/65#)
25 T2B

Did 60 DU, 5 burpees then 2:1 first round
did 10 burpees then 2:1 the second round

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four hand release burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four hand release burpees. There is a 15 min cap.

*****Notes: I started off with 95# and ended up scaling down to 65# half way through the push jerks. OHS were rough. Towards the end the Burpees were taking me around 25 seconds to complete. We did Hand Release Burpees

Plyo push-ups x 10
Run to streetlight
Walking lunge x 10
Elevated row x 20 w/ DB 25#
Plank 30 sec

7 rounds
then
farmer's carry

For time;

800m run

30 Hand release push ups

30 Hollow rocks (

)

30 Pull ups

400m run

30 KBS 1.5/1p

30 Med ball cleans 20/14

30 Slamballs 30/20

800m run

i think this was my time? could have been more, could have been less...only the board knows.

DB was on my heels on the last run. Must run faster!!!

20 min Max Snatch
- Hit 165, jumped to 185 and was missing behind. Left shoulder is still dicey..

20 min max C & J
- Hit 275, jumped to 300 and made clean but no go on the jerk

Strength

EMOM for 7 minutes:

2 Pause Front Squats @ 75%
- 245lb, made all reps

Notes: 3 count pause in the hole, then bounce and explode up.

Conditioning

“Jackie”

Row 1k
50 Thrusters @ 45#
30 Pull-ups

• First time doing this, 07:35. Time would've been better but had to run outside do pull ups in 30 deg weather. Got off the row around 3:20. Set the bar down once on thrusters, and broke pull ups 3 times...

Skill
5x3 Strict Weighted Handstand Pushups at Shoulder Width 10kg (2 mins rest)
2x10 Strict T2B (60s rest)

Endurance
1000m Run - 3:24
Something's going wrong with my endurance and I have to fix it!

M/ 39/ 136 lbs/ 5'-6"
I did a different WOD last night:
I did 20 rounds of one the minute:
5 DL, 5 hang power clean & 5 PP all with dumbells at 60% of your bodyweight.
I used 40 lb dumbells for 80 lbs total (59%)
GREAT WOD. I was tired and full/ bloated.. I kind of wanted to stop after about 8 mintues.. did 12 then kept on going.
Tough only really on your head to keep on going and my grip a bit in the end.
I stretched out for a bit and then took a nice steam.