Five rounds for time of:

• Run 400 meters
• 50 pound Dumbbell Clean & Jerk, 21 reps

15 min Skill Work. Pick something you suck at and work on it…

then:
10 Thrusters135#
50 Double Unders
8 Thrusters 135#
40 Double Unders
6 Thrusters 135#
30 Double Unders
4 Thrusters 135#
20 Double Unders
2 Thrusters 135#
10 Double Unders

==================
No matter how many times we use 135lbs in our WOD's, the shit is still heavy. Paul,myself and Kevin were the only ones at the 5:00 class. We did great. thanks goes to FFD(Firefighter Dave) and Paul for helping with my form.

15 min Skill Work. Pick something you suck at and work on it…

then:
10 Thrusters135#
50 Double Unders
8 Thrusters 135#
40 Double Unders
6 Thrusters 135#
30 Double Unders
4 Thrusters 135#
20 Double Unders
2 Thrusters 135#
10 Double Unders

I enjoyed this WOD but the wait started to get heavy around the six rep mark. We did this WOD last friday just 3 rounds 10 thrusters and 50 DU I think it was harder that way.

WOD:

Warm up (10 min)-- wrist stretch/wrist rotations/arm circles/up-back overs/hip rotations/jumping jacks/mountain climbers(25)/push ups(20)/lunge(20 total)/air squats(50)/burpees(10)/sit ups(25)--for everthing else we did 10 of each...took us right at 10 min.

Then-- 50 Double Unders for time-- 43 sec

Then-- "Barbara"

      Five rounds, each for time of:
      20 Pull-ups
      30 <a href='/journal/movements/2407'>Push</a>-ups
      40 Sit-ups
      50 Squats

      Rest precisely three minutes between each round.

      26:22 and LOVED EVERY MINUTE OF IT!

WOD--2011 Mountaineer Games, WOD 1--Practice Run

Warm up (10 min)-- wrist stretch/wrist rotations/arm circles/up-back overs/hip rotations/jumping jacks/mountain climbers(25)/push ups(20)/lunge(20 total)/air squats(50)/burpees(10)/sit ups(25)--for everthing else we did 10 of each...took us right at 10 min.

Then-- WOD 1 for Mountaineer Games (Practice Run)

      20 <a href='/journal/movements/30'>Thruster</a>s 95lbs/65lbs
      5 <a href='/journal/movements/1157'>SDHP</a> 95lbs/65lbs
      Shuttle <a href='/journal/movements/1280'>Run</a> (subbed 200 m <a href='/journal/movements/1280'>run</a>)
      15 <a href='/journal/movements/30'>Thruster</a>s 95lbs/65lbs
      10 <a href='/journal/movements/1157'>SDHP</a> 95lbs/65lbs
      Shuttle <a href='/journal/movements/1280'>Run</a> (subbed 200 m <a href='/journal/movements/1280'>run</a>)
      10 <a href='/journal/movements/30'>Thruster</a>s 95lbs/65lbs
      15 <a href='/journal/movements/1157'>SDHP</a> 95lbs/65lbs
      Shuttle <a href='/journal/movements/1280'>Run</a> (subbed 200 m <a href='/journal/movements/1280'>run</a>)
      5 <a href='/journal/movements/30'>Thruster</a>s 95lbs/65lbs
      20 <a href='/journal/movements/1157'>SDHP</a>
      Shuttle <a href='/journal/movements/1280'>Run</a> (subbed 200 m <a href='/journal/movements/1280'>run</a>)

      12:00 (Josh Copen/45 lb barbell used for all)
      16:56 as RX'd (Ryan)

Skill:
Light Overhead Squats (3x8 at 60% of max)

In 7 minutes, complete:
3 thrusters, 55
3 chest to bar pull ups
6 thrusters
6 c2b pull ups
9 thrusters
9 c2b pull ups
12...
12...
15...
15...

made it through 12 each
etc

1 hour swim - technique

If nobody minds, we'll give the legs a little break today-

How many pull-ups can you do in an hour?

Soututekniikka

A.Three sets, not for time, of:
Bridge-Ups x 5 reps of 10 second holds
V-Up x 10-12 reps
(V-Ups should be performed as quickly as possible)
Double-Unders x 30-40 reps

B.Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets.
Perform all five sets at 80-90% of your 1-RM.

C.Four sets for times of:
155/105 lb Squat Clean x 6 reps
Rest 90 seconds

D.Five sets of:
Back Squat x 6 reps
* Set 1 – 65% of 1-RM
* Set 2 – 70%
* Set 3 – 75%
* Set 4 – 80%
* Set 5 – 80-85%
Rest 2 minutes between sets.

A) completed with hollow rocks (24 reps) instead of V-ups which bother my tailbone
B) snatch: 99-104-110-115-119#…felt good and snappy today. 54kg is a hair over 90%.
C) 0:18 / 0:17 / 0:16 / 0:17…third set felt the best and most efficient
D) back squat: 154-165-176-190-200#…felt strong throughout