20 minutes
10 each of:
wall ball shots
box jumps
sit ups
hyperextensions
kb swing

Warm-up Drills (05.23.2012)
Run 800m
2 Rounds for Quality of:
5 x Sumo Deadlift High Pull (45lbs)
5 x Hang Power Clean (45lbs)
5 x Front Squat (45lbs)
5 x Press (45lbs)
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch

''Heavy Front Squats 5-5-3-3-3'' (05.23.2012)
After warming up work through three to five sets of challenging heavy Front Squat Triples.
Front Squats 5-5-3-3-3
5 95
3 115
3 145
3 165 new 3RM!!!

''MSR Fran'' (05.23.2012)
10-9-8-7-6-5-4-3-2-1 reps for time of
'Unbroken' Thrusters (85lbs)
Pull-ups - Scaled blue band

Dead Lifts: 1 Rep was heavy single, approx. 90% of 1rm.... Haven't 1RM'ed DL since Jan when I was at 195.

1 Rep (90% Max Weight) 185#
10 Reps (75% Max Weight) 140#
1 Rep (90% Max Weight) 185#
15 Reps (65% Max Weight) 120#
1 Rep (90% Max Weight) 185#
20 Reps (55% Max Weight) 100#
Deadlifts felt good - last 185# kinda felt heavy, but not bad at all.

3 X 400 Meter Sprints
w/2 Minute Rest between Runs
-----Jelly legs kicked in... My runs were not pretty! 1:12, 1:16, 1:28

Yeah, might be done even bothering with DUs during a WOD - not to say I'm done practicing and working on them - they're just ruining WODs to the point that I don't get anything from the workout itself. Basically, if you spend 9 minutes of a 12 minute AMRAP missing DUs, you're not really getting a good workout in.

Warm Up:
2x
10 Push Ups
15 Squats
Burgener

Mobility:
Calves on wall
Roll shoulders

Max Effort:
Power Snatch
10 minutes to get a 1RM
135 lbs (missed 3 times at 140 lbs for a PR)

MetCon:
12 minute AMRAP
25 Double Unders
20 American Kettle Bell swings at 53 lbs
15 Toes to Bar

(3, plus 9 DUs)

Great WOD this morning. Loved it ...mostly because I finally figured out overhead squats. Something happened midway through the first round where my brain kicked in and fully understood exactly where the bar should be (over my ankles) and BOOM, 95 lbs felt like 65. After that 'realization', I only had to put the bar down 1 time on OHS' during the entire WOD.

Warm Up:
2x
15 Sit Ups
10 Squats

Then, work toward getting to 95 lbs OHS.

Mobility:
Shoulders on band

MetCon:
15 Minute AMRAP
15 Overhead Squats @ 95 lbs
30 Lateral Jumps (over the bar)
45 Sit Ups

(rounds were 4, plus 1 OHS)

5x Row 500m with 5 min breaks in between.
1:49.7, 1:59.9, 2:01.9, 2:09.2, 1:58.5

Strength:
Front Squat
Warm Up set of 5, 3, 2
Work: 3x3

Warm up - 5x75, 3x95, 2x125

Work - 3x145, 3x145, 3x155

-Buy In-
Coaches’ Dynamic Warm Up

WOD
4 Rounds For Time Of:
20 Single Arm Dumbbell Snatch Alternating (60#)
400M Run
50M High Low Walk (1.5 pood KB)

-Cash Out-
20 Reps Of Your Weakness
-Unbroken Wall ball

350 DU's hit 71 UB.

@freshman pulled something out of his ass and texted this to me so I decided to try it.

Strength
3/3/3/1/1/1/1/1/1/1 of Push Jerks
95/115/135/155/175/185/195/205/215/230 - PR not the prettiest split jerk since I should probably drop under it faster but a PR is a PR and they do not get old!

WOD
5RFT
7 Thrusters 115#
14 HRPUs
21 Double Unders

Warm-up -
Row x 1000m
Sit-ups x 20
Box Jumps x 20 (12" box)
Squats x 20

WOD 2 Rounds for time -
- KB Goblet Squats x 50. Each did 25 (26lb)
- Partner Med Ball Sit-ups x 40. Sit-up at same time, pass med ball back and forth. 80 passes, 80 sit-ups (14lb ball)
- Partner Push-ups. X 30. Should have been partner's legs on your shoulders, push-up at same time. Did 15 standard push-ups, no weight.
- Med Ball Thrusters Overhead Throw to Partner x 20 (14lb ball)
- Partner Front Barbell Front Lunge. Did this separately. Bar only = 25lbs. X 10

HR MAX - 176
HR AVG - 139
762 Cals
13:42 in the zone - 144-161

Seven rounds for time of:

7 Handstand push-ups
85# Thruster, 7 reps
7 Knees to elbows
155# Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 44#
7 Pull-ups