In Teams of Two:
15 Minute AMRAP:
Partner A:
* 10 Wall Balls (20/14)
* 15 Hand Release Pushups
* 20 Abmat Situps
Partner B (time keeper):
* 60m Walking Lunges --> THESE SUCKED

For the workout, you’re working in teams of two. Partner B (the one doing the walking lunges 60m at a time) serves as “the time keeper”, while Partner A completes as many rounds of the triplet as possible. Upon finishing the walking lunges, partners switch places, with Partner B picking up the triplet where Partner A left off.

Lost track of rounds, but GKG did 4 rounds of the lunges and I did 3.

Cooldown:
Bench Press - 135x10, 185x5, 185x5, 195x5, 155x10

Supposed to do 10 rounds for time.......I did 7 this time (2 more than last time)
10x Pull-ups (red band 1st 5 rounds....then blue)
10x Squat
10x Spiderman push-up
10x Sit-up
10x Burpees

19:16 at round 5

A) Overhead Squat 5@55% 5@63% 5@70% 3@77% 3@85% 3@93%; Rest 2-3 b/t
B) Squat Snatch 2 Position skill work working up to 60% 1 RM…

should really test to find my snatch/power snatch; did 55 lb today
HR pushups are so much harder...

4 Rounds For Time:
5 Squat Snatch @ 60% of 1 RM
20 Hand Release Push Up
Row 250/Run300/AirDyne .4

Variant of Outlaw 120112

Max Snatch:
Hit 175 very well and got under 195 a few time but couldn't set the wrists. Tweaked something in my shoulder yesterday, so this was good.

Max Front Squat:
315 lb (30lb PR!)

Conditioning:
5 min AMRAP:
4 x power cleans (155)
10 HR push ups
- 7 rounds

rest 2 minutes

3 min AMRAP:
5 kb snatches (53, weak/strong)
8 wall ball (20lb 10')
- 4 + 12

5 RFT
8 Hang squat clean
8 PP
(70)

M/ 38/ 134 lbs/ 5'-6"
As Rx:
quick warm up
3 strict pullups + 3 chest to bar pullups
Concentrated on using full ROM and dead hang pullups for all of these:
3 x 25 lbs weighted pullups
3 x 35 lbs
3 x 45 lbs
3 x 55 lbs
3 x 65 lbs
3 x 70 lbs (I used a split grip)
3 x 70 lbs + 3 x 45 lbs (I used a split grip)

Post WOD: I did sets of walking lunges with bar in front rack position. I would do 10 steps alternating. 55 lb bar, 75 lbs, 85 lbs, 95 lbs, 105 lbs, 115 lbs
a bit of stretching and a little FS and hang squat clean to thruster sequece.

5 Push Ups
10 Front Squats
15 Push Press
27 Ring Dips
5 Push Ups
10 Front Squats
15 Push Press
37 Pull Ups
5 Push Ups
10 Front Squats
15 Push Press
44 Sit Ups
5 Push Ups
10 Front Squats
15 Push Press

Buy In: 400 meter run (store doors open)

4 Rounds (only 4 weeks until Christmas) of:

26 Wall Balls (20/14) - reach for the last Wii on the top shelf at Walmart
200 meter OH carry (25/10) - keep the last Wii out of the hands of other shoppers
11 SDLHP (95/65) - lift your packages out of the trunk of your car
26 Russian Twists - work off the Thanksgiving food & drink

Buy Out: 400 meter run (forgot something on your shopping list)

Skill
3x5 Weighted Ring Pullups (60s rest)
5 mins of Double Under & Handstand Walk Practice
Some muscle ups

WOD
Five rounds for time of:
Run 400 meters
7 Thrusters (50kg)
The thrusters were supposed to be done with 60kg but that would be way too heavy!
By the way, this is a PR by almost 12 minutes since the last time I did it back in August.

In Teams of Two:
15 Minute AMRAP:
Partner A:
* 10 Wall Balls (20/14)
* 15 Hand Release Pushups
* 20 Abmat Situps
Partner B (time keeper):
* 60m Walking Lunges

For the workout, you’re working in teams of two. Partner B (the one doing the walking lunges 60m at a time) serves as “the time keeper”, while Partner A completes as many rounds of the triplet as possible. Upon finishing the walking lunges, partners switch places, with Partner B picking up the triplet where Partner A left off.

We lost track of rounds. Lunges burned.