Clean and Jerk 135 lbs
30 reps for time

Raptor Cage
- Max Shuttle Reps in 30 Seconds

• Round 1 you have 30 Seconds to complete one shuttle. Round 2 - 30 Seconds to complete 2 Shuttle Rounds. Round 3 - 30 Seconds to complete 3.. and so one until failure ( 7 Full Rounds and 6/8 on Round 8)

Stegosaurus
1-5 Rep Scheme
- Russian Swings
- Goblet Squats
- KB Push Ups
- Bent Over Rows

T-Rex Training
5X3 Front Squat ( Worked up to 275 )

Workout
10 Min AMRAP
10 Burpees
20 Jumpin Lunges
30 Double Unders
5 Shuttle Runs

( Poor Effort at the End )

Find 3rm for Push Jerk (20mins) 100#

Then,

4 rounds
5 Push jerk (80% of 3rm) 80#
10 Ring dips (purple band)
200m run

7:30

E2MOM 5

10m HS walk
8 Box over burpees

Skill:
Heavy single KB Clean & Press
5 x 3 w/s

15 minute AMRAP
10 x kb clean&press (5w/5s) (35)
15 x squats
7 x Pullups (w/ Band)

*we will do this workout again on 16MAR on the 25th day of the Paleo Challenge to measure progress

http://www.mobilitywod.com/2010/09/episdoe-23-runners-legs/

4 x 6 minute partner suffering stations

P1: Box Jumps
P2: Wall sit

P1: Suicides x 2
P2: Plank Hold

P1: Deadlifts x 6
P2: Situps

P1: HSPU x 5
P2: Double Unders

Warmup
3x
5 wall ball
5 burpees
30 single unders

WOD
50 DUs - Sub 150 Single unders (Better Rythm)
25 Med Ball Ground to Overhead 20lbs

2 rounds of:
105 lb deadlifts x 12
95 Hang power clean x 9
95 Push Jerks x 6

25 Med ball Ground to Overhead 20lbs
50 DUs - Sub 150 Single unders (Better Rythm)

11:34... this was a burner... really liked the workout though.

Warm-Up:
Standard Pull-Up 5x3

WOD:
600m Run
30 Thrusters
25 Push-Up
20 DU
15 kBS
10 TTB

For Time
Time Limit: 20mins

Cool Down:
Sit-Up 10x3

Strength:
Front Squats 6 x 2

225 x 2
235 x 2
245 x 2
255 x 2
265 x 2
275 x 1

Squat cleans:

135 x 2
185 x 2
205 x 2
225 x 2
245 x 1 (PR with no shoulder pain)

Finisher:
:15w/:15r X 7 rounds of the triplet
Heavy Swings (32kg)
Box Jumps (24" rebound)
Toes to Bar