Metcon 1:

5 Rnds - 10 Push Press (155lbs), 20 Back Ext

Time: 11:40

Metcon 2: Row 2 mins (calories = reps), rest 1 min, 4 min AMRAP (15 pushups, 10 pullups), rest 1 min, 4mim AMRAP (15 jump sq w barbell bar, 10 T2B), rest 1 min, 2 min row (count calories)

Reps: 245 (BAD!!! - tired form Metcon 1)

Outlaw 121204
BB Gymnastics

1) 7X1 3 Position Snatch (low to high) – heaviest possible, rest 60 seconds,

- Last few sets at 125

2) 7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds
- 205lb

Strength

1) Back Squat:
1X8 @ 70%, 260
1X5 @ 80%, 295
1X3 @ 85%, 315
3X2 @ 90%, 335 (failed very last rep)
– rest as needed.

2) Front Squat: 7X2 @ 70% (225) – rest exactly 40 seconds (based on 121201).

Skill
Snatch and C&J
Did about 50 singles of each today! My technique is now a hundred times better than it was before.
+ Tabata Weighted Plank Hold (10kg)

Press. Build to new 1RM
Press 5 3 3 1 1 1 (40 45 50 55 60 65kg)
Then using 50-55% complete (30kg):
2 Rounds of:
5 Press
10 Push-press
15 Push-jerk
*Resting the bar on the ground or rack constitutes a penalty of 3 burpees to be completed the end of the workout.

MONDAY 121119
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Pre-WOD:
1X20 Back Squat (+5%)
Warmed up doing: #45, 65, 95 then did #115 and didn't break! My last 1x20 was at #110.

WOD - 7 Minute AMRAP:
-7 Shoulder to Overhead (135#/95#) used #70
-7 Box Jump (30"/24") stepped up on a 20" box
5 rounds, 5 OH

Post-WOD:
-50 T2B in as few sets as possible. Did all GHD (10,10,5,5,10)

DE: Barbell Row 7x3 @ 65% 1RM

5 - 5 - 5 - 5 - 5
Front Squat

45-50-55-60-65

Hang-cleaned it up prior to first squat.

5 Rounds
800M Run
30 KB Swing #70
30 Pull-ups

HELEN MEETS GRACE

Each team (of two) gets one pull up bar, 1 kettle bell and one barbell.
Team completes Helen, then completes Grace afterwards.
They can tag in and out but both athletes must complete the 400 meter runs in Helen.
Score is total time it takes the team to complete both workouts. Come with a partner or get matched up.

Helen - 3 Rounds for time of 400M Run, 21 Kettlebell Swings (scaled #45), 12 Pull-ups
Grace- 30 Clean and Jerks for time (scaled - 95#)