In Goodman from wall to wall and back:

Run
Run backward
Farmer carry (45 lbs plates)
Broad jump
Overhead walking lunge (45 lbs plate)
Bear crawl
Bear crawl
Overhead walking lunge
Broad jump
Farmer carry
Run backward
Run

Do 5 burpees in between each activity

M/ 39/ 135 lbs/ 5'-6"
I did a different WOD during my lunch hour today:
On the minute, for 10 minutes:
3 Front Squats + 20 DUs
I used 185 lbs for all sets. I then took a couple minutes and did another set with 205 lbs x 3

post wod:
30-20-10 of:
Hang power snatch 75 lbs
Jumping Pullups
Push Press 75 lbs
Box Jumps (20")

KILLER MetCon... WOW! took me about 14:00
I drastically underestimated this MetCon. Again the box jumps were a killer. The first set of 30 hang power snatches were tough as well. Easiest were the PP by far.

3 Rounds for time FBG Style
1 min rest between rounds

Row for calories
Pushup
Lunge Steps
Pullup
TTB

Round 1 - 126
Round 2 - 110
Round 3 - 106

15 minutes incline walk (at minutes 5, 10, and 15 I did 25 Pushups, 25 Squats, 25 Flutter Kicks)

Foam rolled glutes/hips/hamstrings (super tight and really exhausted today)

Back Squat Medley
10x @ 30% 1RM
10x @ 50% 1RM
10x @ 60% 1RM
10x @ 70% 1RM
Scale back down to 60% 1RM for AMRAP (I got 12, with two breaks. I did not come out from under the bar, I forced myself to rest in the weight)
Rested as needed between sets

3 rounds:
25x GoodMorning
25x GHD

4x15 Decline Bench Sit Ups

400m farmers Walk w/ 2 35lb plates
20 Burpee Box Jumps
400m OH Plate Carry w/ 1 35lb plates
20 Burpee Box Jumps
400m OH Plate Cary w/ 1 35lb plates
20 Burpee Box Jumps
400m farmers walk w/ 2 35lb plates

2 sets of the Wendler ab circuit afterwards

1 RM Back Squat - (205)

1 RM Strict Press - (105)

1 RM Deadlift - (205)

This workout was the Main Site WOD 1 time on 06/29/2011
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

1) HBBS: 1X5@70%, 3X4@80% - 255. 295 (off 365)

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% (off 295) = 175, 190, 205

EMOTM: 3 burpees, 1 wall ball, 1push up (add an additional wall ball and push up every minute to failure, then decend - started on round 3 instead of round 1 (started at 3 pushups and 3 wallballs). Completed round of 10, just shut it down.

3x10 KB Swing @ 70#

Windmills (6 each side # 35) and Situps (25)- 3 sets

AM
Sprinting/Running
Some Jumping Rope + 800m Run + Dynamic Stretching (Warm-up)
6x20m Sprinting Drills (high kneesx2, marchesx2, skipsx2, straight-leg-boundsx2)
2x30m Controlled Sprints - (4.82, 4.74)
About 10 minutes of Easy Fartlek Biking + Static Stretching (Cooldown)

PM
Weightlifting
Deficit Snatch Pull Triples (40kg)
Deficit Clean Pull Triples (60kg)
3x5 Hip Thrusts (60kg)
Left Arm Isolation Work (5kg plate)
3x15 Partner Lying Leg Raises

Warm Up

400m Run
20 Air Squats
20 Push Ups
200m Run
20 Jumping Jacks
20 Seal Jacks
100m Run
20 Pass Throughs
20 Halos

Mobility

Olympic Wall Squat
Barbell Shoulder Smash

Strength

DB Strict Press (15 LBS DB)
4 x 10

WOD

3 Rounds For Time:

9 Front Squats (135,95) (65)
15 Bar Facing HR Burpees
21DU (42SU)