Run 800m
20 Squats @ 200m mark
20 Squats @ 400m mark
20 Squats @ 600m mark

Muscle Ups

12:00 AMRAP
9 Pullups
6 Handstand Pushups
3 Deadlifts @ 275#

Strength:

Front Squats: 4x185, 4x205, 4x225, 4x250

Metcon:

21 KBs (70lbs), 42 WBs (20lbs), 15 KBs, 30 WBs, 9 KBs, 18 WBs

Time: 7:58

Other: Power Snatches - 95, 105, 115, 125

10 Thrusters 95/65 - 45lbs

10 Ring Push Ups - Mod Push Ups

Deadlift:
-5 @ 65% of 1RM 135#
-5 @ 70% of 1RM 145#
-5 @ 75% of 1RM 155#

WOD:
For 20 minutes (4:30 class had 3 movements due to # of people):
-1 minute to complete 15 KB swings @35#'s
-1 minute to complete 30 double unders (mod with DU practice--got to 15 DU each rd, except one)
-1 minute to complete 10 toes to bar or 10 situps (every other one I did T2B.. poor hands)

Fun wod!

Bench Press:
-5 @ 65% of 1RM
-5 @ 70% of 1RM
-5 @ 75% of 1RM

Metcon: "Running Jackie"
-1000m run
-50 thrusters (45#)
-30 pull-ups modified with band

Bench: 115(5), 125(5), 135(5)
Metcon: 12:30

75 Power Snatch for time 75/45# (MOD 35#)

Decided to go low and work on form. Maybe try 40# next time.

3 Rounds for time:

3 MU
50 Air Squats

100 Burpee Challenge Day 94

SWOD
15 Minutes to find Squat 1RM (RECORD FOR YOUR FUTURE SWODS )
145 lbs

WOD
7 Rounds for Time of:
1 40 yard Sprint
7 Bar Muscle Ups
7 Back Squat 155/115
7 Hang Clean 155/115

Strength WOD
Beginner Snatch (Snatch 1RM<BW)
-Hang Snatch 5x3 @ 70% (75lbs)
Advanced Snatch (Snatch 1RM>BW)
-Hang Snatch 2x3 @ 70%
-Power Snatch (From Ground) 1x3 @ 80% (75lbs)
-Squat Snatch (From Ground) 1x3 @80% (65lbs)

WOD
1-2-3-4-5-6-7-8-9-10
Clean (95lbs) (Start at 1RM go as far as possible with 1RM than decrease weight discreetly each round)
25m Sandbag Sprint
37:11