5-5-3-3-1-1 Push Jerk

Rest 5 minutes

For Time

Buy In- 100 Double unders

30-20-10

Wallballs 20/14

Slamballs 20

Abmats

Run 800 meters to cash out

I did 225 on the push jerk. I felt great on the WOD. I did the 100 DU's unbroken, which is a PR by about 25 for me. I was psyched about that. I felt solid through the rest of it, as I'm strong on those exercises (no heavy weights :P). I almost tripped and broke my neck up near the cul-de-sac...running up there in the dark is a bad idea.

Cash Out- 800m Run

WOD ---

"Half Karen"
75 Wall Ball Shots (20#) --- 3:59

1 min rest THEN

3 Rounds for time of
15 Deadlifts ((95#)
15 Lying Med Ball Toe Touches (14#) --- 3:30

1 min rest THEN

500 Single Unders--- 3:25

1 min rest THEN

100 Ab Mat Sit ups
100 Plate Rotations (15#) 50 each
100 Lying Leg Lifts

Bench (115 lbs.)
Standing Ab Pull downs (55 lbs)
Sandbag cleans (65 lbs.)
Overhead lunges with a plate (45 lbs)
Deadlift (155 lbs.)
Curls (65 lbs.)

Tabata Style:
20 sec. work, 10 sec. rest, 8 rounds at each station, 1 min. between stations

A. 100m sprint
3 Burpees
12 min. AMRAP

2 min. rest

B. 20 Grasshoppers
20 squats
20 lunges (r+l=1)
20 pushups
5 rounds

In teams of two:
- 1 runs up the skillion doing 2 pushups the first flight of stairs then adds 2 push ups every flight of stairs after that - total = 80 push ups
- other person does max rounds until 1st person gets back down Skillion: 10 inverted burpees to rail push up, then 10 air squats
- rest 2mins
- 1 person runs up the skiilion doing 2 air squats at first flight of stairs then adds 2 air squats every flight of stairs after that - total = 80 air squats
- other person does max rounds until 1st person gets back down Skillion:max plank hold, 10 lunges
- rest 2mins
- 1 runs up the skillion
- other person does max rounds until 1st person gets back down Skillion: 20 shoulder touches, 10 star jumps

Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10
Week 3: 80kg x 5, 92.5kg x 3, 102.5kg x 8
Week 4: 45kg x 5, 55kg x 5, 65kg x 10
Week 5: 85kg x 5, 90kg x 5, 100kg x 10
Week 6: 82.5kg x 3, 95kg x 3, 107.5kg x 10
Week 7: 90kg x 5, 100kg x 3, 112.5kg x 10
Week 8: 47.5kg x 5, 60kg x 5, 72kg x 5
Week 9: 82.5kg x 5, 95kg x 5, 110kg x 10
Week 10: 90kg x 3, 102.5kg x 3, 115kg x 10
Week 11: 95kg x 5, 110kg x 3, 122.5kg x 1, 125kg x 1, 127.5kg x 1, 130kg x 1
Week 12: 50kg x 5, 65kg x 5, 77.5kg x 5

90secs Max Hand Release Pushups = 50

TABATA Air Squat: 4 rounds (40secs on, 20secs off)

50 x 40kg hang clean & jerk = 3:55

20kg Barbell OH Lunge every minute on the minute:
- 1st min = 6 each leg (can't move onto other leg until all reps done on first leg)
- 2nd min = 9 each leg
- 3rd min = 12 each leg
- 4th min = 15 each leg
- 5th min = 18 each leg (i only got through 12 on my left and 10 on my right)

Death by Burpees - on the minute every minute (13min Cap):
- 1st min = 1 burpee
- 2nd min = 2 burpees etc
- 13th min = 13 burpees
- TOTAL = 91 burpees

1min plank

A) Three sets, not for time, of:
Unbroken Chest-to-Bar Pull-Ups x 5-8 reps
Unbroken Double-Unders x 30 reps
STRICT Handstand Push-Ups x 5-8 reps @ 5011
(slow, 5 second descent - controlled throughout the entire movement - use the plates and the abmat in the middle)

5/5/4
30/28/30
6/6/6

B) On the minute, every minute, for 8 minutes, complete:
185 lb. Deadlift x 3 reps
Burpees x 6 reps
Complete these as quickly as possible, and note how long they took for each set.

:23, :18, :17, :17, :16, :17, :16, :17

C) Rest exactly 2 minutes, and then . . .
On the minute, every minute, for 6 minutes, complete:
5 Chest-to-Bar Pull-Ups

warm up;
- 100 med ball sit ups with partner
- 2 rounds of'
-5 HSPU
-10 pull ups dead hang ( no band)
-10 ring dips ( no bands )

WOD- 5 rounds of:

-5 deadlift
-5 hang power snatch
-5 overhead squat
* wod not for time just add weight as much as possible to work up to a max load

A) Three sets, not for time, of:
Unbroken Chest-to-Bar Pull-Ups x 5-8 reps
Unbroken Double-Unders x 30 reps
STRICT Handstand Push-Ups x 5-8 reps @ 5011

B) For time, complete a total of 30 Handstand Push-Ups and 60 Pull-Ups.

Every time you break on the handstand push-ups, you must perform pull-ups before resuming handstand push-ups, and vice versa. Alternate unbroken movements until you have completed 30 HSPUs and 60 Pull-Ups.

C) Eight sets for times of:
Row 250 Meters
40 Double-Unders
Rest 2 Minutes