Shoulder Press 3-3-3-3-3

Then,

“Grace”

For time

Clean & Jerk 30 reps 135/95

Pre Wod:
1 round of max strict pull ups- 11

WOD:
- 50 Clean and Jerk - 135/95# (hands must stay on the bar, cannot drop it from the top.)
- 50 Ring Dips
*in as few sets as possible for each. one minute breaks for each.
- 5 minutes total of a plank hold (from elbows or hands).
*with the fewest breaks possible.

C&J - 10? rounds at 135 lbs
RD's - somewhere around 12 or 13 rounds. I lost track of count. These were hard.

Juicing Annie
50 Double Unders
50 Sit-ups
5 Muscle-ups
40 Double Unders
40 Sit-ups
4 Muscle-ups
30 Double Unders
30 Sit-ups
3 Muscle-ups
20 Double Unders
20 Sit-ups
2 Muscle-ups
10 Double Unders
10 Sit-ups
1 Muscle-up

Muscle-ups scaled as JMU

Warm-up
5 rounds:
Deadlift 5-4-3-2-1
3 muscle-ups

Strength:
Thrusters (95#) 5 x 5

WOD: Deck of Cards
Hearts: pushups
Diamonds: pull ups
Spades: sit ups
Clubs: squats

Shoulder Press 3-3-3-3-3 50x50x55(2)x50x50

Then,

“Grace”

For time

Clean & Jerk 30 reps 135/95 MOD 75

Tried to get a new PR but was off by 30 seconds. Maybe next time!

50 DU
40 Box Jumps 24"
30 Lunge Steps
20 K2E
10 Wall Ball Shots #20

75

10 OHS
20 SDHP
10 Front Squats
20 Push Press
10 Back Squat

Timer froze up.. time was somewhere between high 10's or low 11's

3 rounds
2 mins on rower for calories
4 mins doing 50 pushups. If you don't get 50, substract a point for each one.

Total calories - missed pushups = score

47, 41, 31 calories
-0, -4, -6 pushups

3 rounds
9 HSPUs
30 back squats (Rx 135lbs)
81 double unders

25:09? 75lbs

20 wallballs
20 sit ups
20 pushups
20 squats
20 kettlebell swing
20 kettlebell pullup

AFAP
Buy In: 800m Run
Then 10 rounds of
10 Pull Ups
10 Ring Push Ups
Buy Out: 800m Run

(eerder: 16.04.2012)

adjusted: 5 reverse pull ups (lowering down in 5 sec)
10 push ups toes on ground

29:10
6 rounds + 5 rev. pull ups + 4 push ups
2x 800 m