135 pound Back squat, 50 reps (50 lb )
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps (50 lb )
85 pound Front squat, 50 reps (50lb )
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps (50lb )
65 pound Overhead squat, 50 reps (30lb bar)
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps (50lb bar)
22 minute time cap. If the workout is not completed in 22 minutes then the score is 22 minutes plus one second for each rep not completed.

8 rounds for time of: Run 200 meters + 11 Dumbbell burpee deadlifts, 60 pound dumbbells

M/ 38/ 134 lbs/ 5'-6"
As Rx: 16:22 (I did this on a treadmill however)
I had to restart the treadmill every time because it would automatically stop since I wasn't on it for a few seconds... SOOOO ANNOYING.
I basically went a little bit faster, so I was a little more out of breath and then did the quick pushing of the buttons and then raising the speed up to about 11.5 mph, then jumped on for about .12 miles.
This was very annoying because it took me out of the keep on keepin on and made me focus on speeding up so i would not lose too much time at the treadmill while getting it going for about 10-15 seconds each time.
GOOD WOD.
I found that a very important thing was to place the dumbells at my legs so they were not in front of my body... I was not in best body position every time, but it was a good workout. I was rounding my back a bit from time to time, which I really never do when I DL with a bar.

Warm-up Drills
Run 400m
7:00 x Dynamic Agility/Movement Course
5:00 x Mobility Drills (Choice)
*Movement Standards and Technique Review
5-10 Practice Reps Per Movement at own pace

'The Livingston Crippler''
Three rounds for total points of
Power Snatch 55lbs
Wall-ball 20lbs
SDHP 55lbs
Box Jump 24"
Kettle bell swing 20KG

R1 - 68
R2 - 66
R3 - 72

Strength: 4×2 Front Squat @ 90%, 4×9 Thruster (95/65) Done as Superset

Skill: 5 min Shoulder Touch Work, Establish best Unbroken set

Conditioning: 400m Time Trial (100%Sprint speed), Rest 5 min, 4x 400m Sprints @ 75% speed of previous 400m Sprint, 1 min rest between attempts. Failure to meet standard earns 10 Burpee Penalty ::THEN:: NOT TIMED PART OF WOD 3×10 GHD Situps

Complete the following every 30 seconds for as long as possible:
Clean, 1 rep

Begin with 245 pounds and add 10 pounds every 30 seconds (or scale as needed). The workout is finished when you cannot complete the clean within the time limit.

started with 45, went 10# but not always within 30 seconds due to single bar but not extra break, 145 max, 155 fail

Had 15 minutes to find MAX weight for front squat.

Shoulder Press
5 @ 75% of 1RM - 110#
5 @ 80% of 1RM - 120#
5+ @ 85% of 1RM - 130#

WOD
For time (12 min. cap)
10 Rounds:
15 Pushups
100M Sprint

Class will be at 4:30 on Tuesday.

This class is actually a friendly mini competition with 3 events based off the recently released games workouts:

Event 1)
Max GHD slamball throw for distance (14/10)
- you will get 2 attempts each

Event 2)
Suicide-Style Shuttle run for time on turf 27.9

Event 3)
3 rounds for time:
+ 8 Ground to overhead (clean/jerk, snatch, split snatch) 115/75
+ 7 C2B Pull ups
+ Stoplight run

Strict Press 5-5-5 at 58#
Front Squat 5-5-5 @83#

“Fight Gone 35″

35 Wall Ball (14 lbs @ 9 ft)

35 Sumo DLHP’s or Clean HP’s (55 lbs)

35 Box Jumps

35 Push Press (55 lbs)

35 Calories Rowed