For time:
Snatch 135 lbs, 30 reps (did 95 lbs)

5:29

Buy in:
50m butt kicks
16 walking lunges
10 KBS 1.5 pood
7 KB snatch @ 1.5 pood each hand
10 push ups
20sec mountain climbers
7 burpees
400m run

Skill work:
Butterfly kipping pullups
Power Cleans

WOD:
10 min AMRAP
5 Power cleans @ 175#
10 Butterfly pullups

5 rounds + 2 power cleans

Cash out:
2x50m farmer walks (65# DB w/ fat grips)

Shoulder Press:
5 @ 75% of 1RM - 60#
3 @ 85% of 1RM - 65#
1+ @ 95% of 1RM - 70# (2)

FT
35 pull-ups
50 II unders
35 wall ball
50 II unders
35 burpees
50 II unders
Subbed 2:1 singles
11:14

Strength: Back Squat
8 (@ 65%) - 8 (@ 70%) – 5 (@ 80%) – 5 (@ 85%)

Notes: Percentage is based off of last week’s 3RM. All loads should be higher than your 20 rep back squat.

-then-

“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans (135/85)
6 Push-ups
9 Air Squats

17+2 pu

Rest 1 minute. Repeat for a total of 5 cycles.

*Post Rounds. Compare to 12/12/11 and 7/11/11.

Compare to 12/12/11: http://wodstack.com/workouts/18407-the-chief

For time:
155 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
135 pound Thruster, 10 reps
205 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24" box
155 pound Overhead squat, 10 reps

115# ohs
115# thruster
185# clean
Mu = 2x pullup, no help

Endurance:
Tabata Row - 934m

For time:
3 Rounds
40 Double Unders
10 Thrusters @ 115#
then
200m run w/ 60# sandbag
then
3 Rounds
15 Hand Release Push Ups
15 Squat Jumps

Power Snatch work:
7x2 @ 155#

Class will be at 4:30 on Tuesday.

Skill: Rowing Overview
- Technique
- Pacing
- Explanation of features/displays

Everyone does a max effort 500m Row Test
- 500m row in 1:22.2 (8.2 second PR)

Rest 10 min

Then,

WOD:
12 min AMRAP:
7 Bar facing burpees
7 Push Presses (135/95)
7 Box Jumps (24/20)

6 rounds + 4 burpees

10 of:
Overhead squat 155#
Box jump over 24"
thrusters 135#
Cleans 205#
Toes thru rings
Burpee muscle-ups
Toes thru rings
Cleans
thrusters
Puke
Box jump over
Overhead squat dropped to 155

finished the wod and collapsed in my truck and saw my mirror read 116 degrees. i should have notified my employees where i was and who to contact in case I didnt make it out alive for this one.

5 раундов:
Становая тяга 60кг 5 повторений
Бурпи 10 повторений

Back Squats:
5 @ 70%
3 @ 80%
1 @ 90%

Metcon: 5 RFT (12 Minute Cap)
5 Man Makers 25#
10 T2B