15 Push ups

Sprint 60 yards

Rest 1 min.

10 Rounds

16:23. Burned out on pushups after 5 rounds

Lift Clean 1Rep max 175lbs

3 RFT

500M RUN
25 Push ups(diamond)
25 Air Squats

2x (4x200m) Sprint
*Do 4x200m sprint, resting 60s between efforts. After the fourth, rest three minutes. Then, do 4x200m sprint, resting 60s between efforts

12 Min AMRAP of:
10 Russian Swings 32/24kg
10 Goblet Lunges
10 GHD Sit-ups

AMReps in 10 mins:
60 Row (calories)s
40 Shoulder-to-Overheads, 35 kg
30 Atlas Stone Deadlifts, 35 kg
20 Burpee Box Jumps, 20 in
10 Push-ups
10 Pull-ups
1 L Sit Hold (Parallette/Rings), 15 secs

1 rep max

3 rounds for time of:

7 Power Snatches 155/105#
14 TTB
21 Box Jump Overs 24/20″

*Rest 2:00

3 rounds for time of:

7 Power Cleans 155/105#
14 C2B Pull-ups
21 Box Jump Overs 24″

Clean and jerk 1 RM

7 rounds

400 m run

KB snatch 10R/10L

1.5/1 pood

Felt okay. Did this one at home.

12-9-11 Friday’s WOD
December 9, 2011 Dr. Brian

Deadlift: 5-5-3-3-1-1 @ 65%, 75%, 85%

rest 5 min then:

Diane

21-15-9

Deadlift 225

Handstand push-ups

PR for Rx. Need to get better with HSPU, the deadlifts were no problem.