Skill Work – HSPU, DU, MU, OHS
WOD: 9-7-5 of –
Chest to Bar Pullups
Dips
Squat Snatch at 95/65#

Went 135, and tried to do MU, got 4 in the first round, couldn't after that.

Failed ALOT of reps on the snatch here, hence the awful time.

“Filthy 50″

For time,

50 Box jumps 24/20

50 Jumping pull ups

50 KBS 16kg

50 Walking lunges

50 K2E

50 Push press 45#

50 Back Extensions

50 Wall balls 20/14

50 Burpees

50 Double unders

Time: 41:27

In Celebration of Coach Matt Slaughter's 26th Birthday!
"Slaughter" - 26 Minute AMRAP
Pick your order of exercise from the list and complete 26 reps of each movement. All reps must be completed before moving on to the next movement:
- Air Squats **Did 26
- Burpees **Did 7 for my last round
- Double Unders or 260 Singles
- HSPU
- Box Jumps **Did 26 step ups
- Ring Dips **Did 26 assisted
- Pull Ups **Did 26 assisted
- Sit Ups **Did 26
- L-Sits (26 Seconds)
- Ring Rows
- KTE
- GHD Sit Ups **Did 26
- GHD Back Extensions
- Lunges
- Wall Ball Shots **Did 26 w/#6
- KB Swings **Did 26 w/ #35
- KB/DB Snatch (each)
- Dead Lift **Did 26 w/#95
- Hang Clean
- DB Push Press
- Pushups
- Snatch
- O/H Squats
- Thrusters
- Back Squat
- Front Squat **Did 26 w/#95
- Muscles Up (Each rep counts as 2)
- Squat Snatch (Each rep counts as 2)

Completed 10 rounds + 7 burpees

40-30-20-10

Wallballs 20/14 <--did 14#, but did not consistantly get the ball over the blue line. No Rx for me.

Abmats

Double unders

5 rounds of:
30 KB swings (2 pood - 70 lbs)
30 Burpees
30 GHD Situps

I also have to say that I did this after sledding with the kids in the morning... and after this WOD I went out again with the kids and we did a bunch more sledding... great day!!!!

I went into this with the attitude that i knew this would be a longer tough WOD... A grinder.
This was o.k. actually. It was a grinder, but the KB swings went better than I thought. I was doing almost all my sets as: 14,10,6.. I would then immediately go into the burpees and just grind through them slow and steady. The first 7-8 felt like a nice recovery from the heavy KB swings actually. Then I would go directly into the GHD situps.. I did mine on a huge swiss ball, with my feet anchored into a stall bar on the wall, and it's a very good substitute.
I would say I broke up the GHD situps with 2-3 very small breaks a few seconds each.
I was zapped, but glad to finally do this one.
If I'm thinking of how I could improve my time, I guess a little bit with the burpees really but overall I liked my performance... I would say maybe only do 13 reps the first round so I'm not too tired and my rest between sets on the KB swings would be less between rounds

50 DU / 5 Rope Climbs
40 DU / 4 Rope Climbs
30 DU / 3 Rope Climbs
20 DU / 2 Rope Climbs
10 DU / 1 Rope Climb

This WOD went to shit. Lost track of my DU's and did 5, 3, 2, 2, 1 for rope climbs. Hands hurt really bad. Lost track of time also

Skill
2 x 20m Sprints (20s rest)
Rest 30 seconds
4 x 30m Sprints (30s rest)
Rest 30 seconds
10 x 10m Flying Starts (30s rest)
Snatch and C&J
3x8 Strict Weighted Pullups 16kg (60s rest)

Strength
4-4-3-3-2-2-2-1 Front Squats
85kg - 95kg - 105kg - 115kg PR

WOD
7 rounds for total reps of:

2 minute AMRAP of:
30 Double-Unders
ME Muscle-Ups (7-rep-cap)
ME Burpees
Rest 1 minute

Pre-WOD:
15 minute work to heavy STO

65, 75, 85, 95, 105, 110 failed after 3 attempts

2RFT:
-100 II Unders or (10 Burpees then 2:1) - did burpees & singles
--50 STO (95/65) #65 first round, then 28 reps second, dropped to #35 since one was nearby
--25 T2B - GHD first round, 2nd round did 10, rest of them I did situps.

Partner WOD:

AMRAP 12 minutes:

Partner 1: 9 Burpees
Partner 2: KB Swings
Switch when partner 1 completes 9 Burpees. No limit or minimum on KB swings. Count burpees

108 total Burpees (54 each)

Individual ladder 6 minutes:
Push-ups
Jumping Squats

Finished round of 9

Pre-WOD
15min work to heavy shoulder to overhead - 75 95 105 115 120 125

2RFT
100 II unders or (10 burpees then 2:1)
50 STO (95/65#)
25 T2B

Did 60 DU, 5 burpees then 2:1 first round
did 10 burpees then 2:1 the second round