WOD
30 Hang Cleans (165/95)
30 Hand Release Pushups
20 Hang Cleans (185/105)
20 Hand Release Pushups
10 Hang Cleans (205/115)
10 Hand Release Pushups

Post-WOD
50 Ring Dips (optional)

Pre-WOD:
1X20 Back Squats (unbroken) - 100#

WOD: For Time:
-500 Meter Row
-400 Meter Run
-30 Shoulder To Overhead Press:(135/95) - 70
-20 T2B
-100 Double Under

Finally did DUs in a WOD!

21-15-9
Deadlift (165#)
HSPU (30" box)

5 rounds for time:
20 KB Swings 1.5 pood
400m Run

Seated Hamstring Curl Machine:
- 50 x 26kg

Seated Quad Curl Machine:
- 50 x 26kg

Deadlifts with Feet on 20kg Plates:
- 10 x 30kg
- 10 x 40kg
- 10 x 50kg
- 10 x 60kg
- 10 x 70kg
- 10 x 80kg
- 10 x 90kg
- 5 x 100kg
- 5 x 110kg

Deadlifts to Shrugs:
- 10 x 60kg x 3 rounds

24inch Box Stepups:
- 10 x 40kg (each leg)
- 10 x 50kg
- 10 x 60kg

Weighted Lunges with back foot on 24inch box:
- 10 x 40kg x 3rounds (each leg)

Back Extension:
- BW x 10
- 3 rounds of 10 x 20kg
- work:rest = 1:1

1min Paleo Chair Hold

In teams of two:
- max burpees in 7mins
- only one person working at a time
- partition work however you want
- Matty O & Bretto = 187 (in sets of 5 burpees each)

rest 3mins

In teams of two:
- hand release push ups - total = number of burpees above (ie 187)
- only one person working at a time
- partition work however you want
- Matty O & Bretto = sets of 5

rest 3mins:

1min straight arm plank hold

rest 3mins

3 Rounds:
- each rep = 1 point, keep score of total points after 3mins
- 1min max reps: hang clean @ 40kg
- 1min max reps: front squat @ 40kg
- 1min max reps: push press @ 40kg
- 1min rest
- Matty O: 62, 58, 62

rest 3mins

• 30 x single leg deadlift (right leg)
• 45secs plank hold
• 30 x single leg deadlift (left leg)
• 45secs plank hold
• 1min max sit ups = 54

-Buy In-
Press 5/3/1 – Cycle 2, Week 1
65% x 5, 75% x 5, 85% x 5 or More
Did 2 sets of max double unders instead
77 (PR!)
53

WOD
3 Rounds for Time:

10 Handstand Push Ups
500m Row
15 KB Sumo Deadlift High Pulls

Only did 2 rounds took it somewhat easy. 2pood for SDHP

-Cash Out-
25 Partner Med Ball Situps
Completed with Sam w/ 20# med ball

21-15-9

hspu, c2b pull ups

round 1 of hspu was pretty harsh!
i suck at c2b with butterfly so first round moved slow

i had to mod the hspu after about 10 on 2nd round

3 rounds of:

25 kb swings 53#
25 hollow body rocks
25 double unders

finisher: 25 burpees

oooh wee the hollow body rocks slowed me down, unbroken on all kb swing sets and dus

6:44 for wod and 1:24 for finisher burpees

Warm-up Drills (05.02.2012)
Run 800m
2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups
15 x Air Squats
-Sumo Squats
-Shoulder Mobility**
-Inchworm/Cobra Stretch
-Calf/Soleus Stretch

''Hang Power Clean EMOTM'' (05.02.2012)
Every minute on the minute for 12 minutes work on challenging sets of heavy Hang Power Cleans x 2 reps each. Focusing on both technique and the transition between reps will be critical today.
85# total reps 24

''Work Capacity 102'' (05.02.2012)
Complete as many Reps as possible during each work interval:
2:00 x Wallball 20lbs - 26
2:00 x Single-unders - 155
1:30 x Wallball 20lbs - 23
1:30 x Single-unders - 111
1:00 x Wallball 20lbs - 20
1:00 x Single-unders - 65
:30 x Wallball 20lbs - 10
:30 x Single-unders - 52