Bench 5x1
265# (this felt pretty good, excited to find a max on this someday)

Rings Dips
3xMax

18,15,15

Russian Stim
Complete 3 rounds:
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
*Rest 3-4 minutes between rounds

This was a beating. My back REALLY hurt, so I only used 185# all around, and did front squats to avoid loading my posterior chain too much.

Strength:
7x2 back squats, increasing weight

MetCon:
20 calorie row
30 burpees
40 ground to overhead 75#
50 Toes to bar (2:1 sit-ups if needed) 25 TTB - 50 Situps
100 ft. walking lunges w/ weight overhead (45# M, 25# W)
200m run

20 squats @ 205 AFAP- 1:45
45sec rest (whatever time it takes to move and set up the bar)
20 hang cleans @ 135- 2:14

5min rest
100yard sprints
1 per min with a continuous clock for 8 min

walk around the track
jog around the track

I was pretty happy, when I did this same WoD a month ago the squats were 3:35 and the hang cleans were 3:45.

Cl Pull + PCl
50/4+4 60/3+3 70/2+2 75/2+2 80/(2+2)x2
30-36-42-45-48

RDL
60/8 70/5 80/4x3
45-50-55

3 Rounds with 1 minute on each station of:
- Man Makers - 15kg Dumbbell
- Plate Situp - 10kg Plate
- Skin the Cats
- SDHP - 40kg Barbell
- Sandbag Farmers Hold - 10kg Sandbags each arm, if you drop them, clean one of the sandbags for the rest of the minute.
- Rest

Gorgeous Sunday in Ouray ... might be one of last outdoor WODs for the season and it was a fun one.

Partner WOD:
1/4 Lap Lunge Steps
1/4 Lap Burpee Broad Jumps
50 Wall Jumps (~24")
Run 1/2 lap backwards
75 Jumping Squats
100 Hand Release Push Ups
Run 400 meters, sprinting the final 100 meters

No timer was kept of this WOD

Week 1: 45kg x 5, 50.5kg x 5, 57kg x 6
Week 2: 47.5kg x 3, 55kg x 3, 61.25kg x 4
Week 3: 50kg x 5, 57.5kg x 3, 65kg x 2
Week 4: 27.5kg x 5, 35kg x 5, 40kg x 10

Cable Rotator Cuff Pull (Away from body):
- 6.25kg x 10 x 3

Cable Rotator Cuff Pull (Into body):
- 6.35kg x 10 x 3

Cable Front Raise:
- 6.25kg x 10 x 3

Barbell Shrug:
- 40kg x 10
- 60kg x 10
- 60kg x 10 (3 sec pause up top of movement on every 2nd shrug)

Man-Power Mick's:
- 40kg x 10 x 2

Snatch into OHS:
- 40kg x 5 (1 sec pause at bottom of OHS)
- 40kg x 5 (2 sec pause)
- 40kg x 5 (3 sec pause)

WOD:

Helen

400m Run

21 KBS 1.5

12 Pullups

Pullups are still the weakest part. Did the first two rounds without any help but ended with the green band on the final round. Getting better at pullups could easily shave off a min or more.

Carry items from base of tubing hill to top of tubing hill, once all items are at the top, return all items to the base of the hill. Items must be in your control at all time. Hill approximatley 900 ft long, with guessing 200-250ft in elevation gain. 13 minute time cap, for every item not returned to bottom, 0:30 second penalty.

Items for Men competitors:
(2) - 8" Block
(2) - Automobile tires
(1) - Section of fire hose (guessing 50' section)
(1) - 24" long by 12" diameter log