For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

(Modified Rope climb to seated rope pull-up to standing. 2 seated-to-standing pulls = 1 ascent)

20:28

In teams of two, sharing all work evenly. Both people run at same time and complete whole distance each:

• 700m Run
• 60 x 50kg Power Snatch
• 700m Run
• 60 x 50kg Clean & Jerk
• 700m Run
• 60 x 50kg Deadlift
• 700m Run
• 60 x 50kg Back Squat
• 700m Run
• 60 x 32kg KettleBell Swing
• 700m Run
• 60 x 50kg Floor Sweepers
• 60 x 20kg Plate Situps
• 700m Run

Matty O & Bretto: 1hr 3mins 30secs

9-7-5:

• Power Clean (135)
• Pullup
• Shoulder to Overhead (135)
• Ring push ups

Post WOD:

-Tabata situps (100 total)

Should have of gotten sub 4...will next time

warmup
loosen shoulders
push press

strength
push Jerks
5-5-3-3-2-2
no split or moving feet, dip, explode up and press
95-125-145-165-175-180

WOD
JT
21-15-9
HSPU
Ring Dips
Push press
i really thought i would do well here. i chose to do my hspu on the center pole in my garage instead of against a wall (which i have no open space for), spent a lot of my time kicking up into a hspu, missing that, getting pissed, throwing things and slamming my fist into the ground! oh well, just means i can shave minutes off next time!

Push Press

1-1-1-1-1

Then

6 Rounds (10mins CAP)

3 Clean and Jerk 60kg
5 Clapping Push Up
7 Pull Up
9 Air Squat

Post Load and Time :

http://black-ops-fitness.blogspot.com/2012/01/push-press-clean-and-jerk-clapping-push.html

Max Effort Handstand Push Ups unbroken

20 Minutes to:

Learn/practice Hang Squat Clean

OR

1. Squat Snatch: 5 x 1 @ 96%, 1 x 2 @ 78%
   1. Squat Clean: 5 x 1 @ 94%, 1 x 2 @ 72%

-then-

3 Rounds of:
5 Hang Squat Cleans (155#/105#)
2 Rope Climbs (OR 3 Wall-walks)
5 Handstand Push Ups
2 Rope Climbs (OR 3 Wall-walks)

Wear a 50lb Ruck. Ruck around DC for 14.5 hours (10pm - 12:30pm the next day). Log approximately over 20 miles. Make sure you stop and do plenty of low crawling any and everywhere (National Mall, rivers, creeks, and mud tunnels). Also for good measure throw in a couple hundred each of burpees, pushups, situps, flutter kicks, squats, and lunges.

3 Sets of the following sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

After yesterday’s WOD, Desforges, my body is just a bit tired and my hands are thrashed, all of which made today’s WOD a little more fun. Yeah. More fun. That’s the ticket.

Warm Up:
2x
15 Squats
10 Russian Kettle Bell Swings (52 LBs)
50 Single Jump Ropes

Mobility:
Foam roller on lower back
Pain ball on gluteus and feet
Sit in squat 2 minutes

Endurance:
21 Rep Max Back Squats
21 reps completed at 205 LBs

MetCon:
40 Mutant Makers* at 95 LBs

Bad Idea Number 1: Mutant Maker (Dead Lift -> Hang Power Clean -> Thruster). They seem so innocuous when you get started and then, somewhere in the teens, it all goes to hell in a hand basket (having done 21 heavy back squats prior to the MetCon certainly did not help).

Bad Idea Number 2: When making a late night run to the airport and stopping at the grocery store just before it closes, it is NOT a good idea to get the dozen mixed donuts boxed and sold for $2.99. SUCH a bad idea … I’d like to apologize to all my friends at the box this morning for my, er, well let’s just go with ‘stinkiness’.