Power Clean 3.3.3.3.3
115-135-155-175-195

You may not take your hands off the bar between reps or reset. It’s touch and go.

Then:

3 Rounds

10 Power Clean @ 135# of above weight
50 Double Unders

1 round of cindy
1 C&J (135/95)
1 round of cindy
2 C&J
...
1 round of cindy
10 C&J

Cindy = 5 pull ups, 10 pushups, 15 air squats

For Time:

1000m Run

50 Pushups – Hand Release

10 Dumbbell Squat Cleans (35/20)

50 Pushups – Hand Release

10 Dumbell Squat Cleans (35/20)

Ran 1350 instead. Oops.

THRUSTER LADDER
Ladies start with 65 and will jump 10lb increments until they cannot perform a successful full range rep.

Gents start with 95 and will jump 20lb increments until they cannot perform a successful full range rep.

• We will take the bar from the rack (i.e. you don't have to clean it). We will have 2 bars set up each for ladies and gents. You will move quickly (e.g. Person A goes, then B, then C, then D...add weight then A,B, etc) *See video for movement standards. YouI will only given 1 chance to redo a missed rep. 115 pound thruster FINISHER: 20/10 x 6 nonstop of: Air squat (bottom hold) Flutter kick (feet hold) Mountain Climber (plank hold)

3 Rds of:

400m run (ice on paths)
21kb Swings 60# (on ice)
12 pullups

the bar was old, spun everytime I grabbed it, and I couldn't properly kip. Doesn't break my heart I didn't PR

3 rounds:

Kb swing x 25 70#
Over kb burpees x 15
Prowler x 1 160#

Warmup
300m Row

Mobility
Wrist/Elbows/Hips for 10 minutes

WOD
Part A
2 Power snatch + 1 Hang Squat Snatch
5 Sets on 2 minute running clock. Add weight each time.
Weight used: 95/115/125/135/145 - This feels good because my squat snatch 1RM is 165. 145 for 3 power snatch and a hang squat snatch is progress.

Part B
3 OH Squats with 2 second pause at bottom
7 Sets
115//135/155/175/185/175/185 HUGE PR for me since my last 1RM OHS in december was 185! 3 reps with 2 second pause feels damn good! Since I took on eating paleo and my weight has dropped 13lbs, I feel real good about OHS more than my weight. I want at least 205 OHS real soon!

Part C
Gymnastics Weakness with Remaining of class time.
Goal for me was to get 10 unbroken muscle ups for a PR. I got into my dip position on 10 but could not press it out! 9.5 this time with 8 last week. Next week 10 will happen!

20 min AMRAP

5 slamballs 20#

10 box jumps 24/20

20 mountain climbers – Each leg = 1 rep

Annie

50.40.30.20.10

Double Unders

ABMAT

9:09. Strung together 46 DU's! Beat my last time by over 6 minutes.

I went back to the box last night to get a second WOD in for the day (upping my WODs this week in a final preparation for the first CF Open WOD next Saturday (2/24). I was going to do a V-Day WOD that a Tumblr friend cooked up but I could not because of weather and conditions here in Ouray (called for sled drags and we are not allowed to use the sleds right now ... multiple feet of packed snow and ice outside the box).

So, my coach suggested this lovely fun:

Warm Up:
Second WOD ... I'm good to go (okay, I did some pull ups and push ups).

Mobility:
Shoulders on bands
Foam roller on back, neck and hamstrings
PNF hamstring stretch
Sit in squat for 2 minutes

MetCon/Conditioning:
Thruster Fluster
50 @ 45 LBs
40 @ 55 LBs
30 @ 65 LBs
20 @ 75 LBs
10 @ 95 LBs

Rule - You cannot put the bar down or your count restarts at 1 for whatever set you are on. You may, however, hold the bar above your head or under your neck to rest (you may not let it hang down to rest).

Results:
Pain