A) Three sets, not for time, of:
Unbroken Hips to Rings x 2-6 reps
Unbroken Double-Unders x 30-50 reps
Unbroken Handstand Push-Ups x 4-10 reps
(aim for top end of each range, note how many completed each set)

3 sets: kipping hips to rings (4 each), unbroken double unders (40 each unbroken), hspu (2 kipping plus 3 reps of 5011)

B) For time:
40 Pull-ups
20 Burpees
10 Overhead Squats (95 lbs – from ground)
600 Meter Run
10 Overhead Squats (95 lbs – from ground)
20 Burpees
40 Pull-Ups

19:58

C) Two rounds for time of:
25 GHD Sit-Ups
50 Double-Unders

25/50
10/50

Attempting to Deload the squats for a week; forewent the front squats and did:

Barbell Complex:
Deadlift x6
Hang Clean x6
Front Squat x6
Hang Snatch x6
Overhead Squat x6
Shoulder Press x6
Bentover Row x6
Romanian Deadlift x6

*Start with empty bar. Guys make 10# total jumps and girls make 5# total jumps.
2 minute rests. Hands cannot leave bar! Made is 3 rounds RX; 4 rounds total WAYYYY Harder than I thought it would be!

THEN:
Death by Thruster 95/65
Starting on zero, add one rep on the minute until you can not finish reps before the next minute starts. If you fail before the 10 min mark cut your number in half and continue until failure.

12 rounds total - didnt bother to start the 13th; had time but quad tendon not happy

Power Clean 5-5-3-3-1-1

Rest 5 minutes then,

4 rounds

30sec Pull ups

30sec KBS 1.5/1p

30sec Burpees

30sec Dips

30sec Squats

30 seconds of work MUST be MAX effort!!!

No rest between exercises, rest 1 min between each round. Score is total reps.

80# for PC
182 reps

Rounds
1-45 reps
2-45 reps
3-47 reps
4-47 reps

2010 CF Games Open WOD # 2

15 min AMRAP

9 Deadlifts 155/100

12 Hand release push ups

15 Box Jumps 24/20

8+18

Shot for 10 rounds, but everything slowed down too much. Damnit.

21-15-9 rep rounds for time of:

GHD sit-ups with 10 lbs wallball
2 for 1 WB 20/14 lbs

WOD --- For time
100 Jump Ropes, (I can't do double unders)
50 Air Squats
40 Sit ups
30 Walking Lunge (15 each with 20 lb DB's)
20 Jump Squats
10 Back Squats (65 lbs)
100 Jump Ropes

08:29

Then, 5 minutes total on the clock:
3 minutes planking, 30 sec on, 30 sec off, 30 sec hip taps, 30 sec off... etc.
1 minute continuos captians chair leg raises
1 minute suitcases with medicine ball, side front side.

This doesn't feel at first like a draining workout but my legs are ever so slowly beginning to feel like jello. We shall see how they are in the morning :S

3 x5 bench press - 160 lbs

then…

12 plyo push-ups
9 hanging power clean (135/95) - managed 115 lbs
6 strict pull-ups
3 power snatch - 115 lbs

3 rounds

TABATA Push-Ups (20secs on, 10secs off) - total = 88
Rest 2mins
Chair (8kg) strict shoulder press for as many reps as done in TABATA push ups = 88
Rest 2mins
100 x shoulder touches (whilst holding plank position with arms straight) - 54 secs
Rest 3mins

2min max chair pistols squats-right leg (bum must touch chair)
Rest 1min
2min max chair pistol squats - left leg
Rest 2mins

In teams of two, 2 x 400m runs each (1600m total) (one runs, whilst other rests):
- Matty O and Bretto: 5:04secs
Rest 5mins:

10min Cap to do the following:
- 100 x single unders
- 50 x lunges (foot on chair)
- 100 x single unders
- 50 x air squats
- 400m run
- max burpees in remaining time (enter burpees in reps section)

21-15-9

Snatch #135/95(mod #45)
Ring Dips(parallettes)

Skill: 15 min of pullup practice

5 rounds

3 Clean (power or squat) (225/155)
40 Dubs (Double Unders)
250 M run