Wear a 50lb Ruck. Ruck around DC for 14.5 hours (10pm - 12:30pm the next day). Log approximately over 20 miles. Make sure you stop and do plenty of low crawling any and everywhere (National Mall, rivers, creeks, and mud tunnels). Also for good measure throw in a couple hundred each of burpees, pushups, situps, flutter kicks, squats, and lunges.

3 Sets of the following sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

After yesterday’s WOD, Desforges, my body is just a bit tired and my hands are thrashed, all of which made today’s WOD a little more fun. Yeah. More fun. That’s the ticket.

Warm Up:
2x
15 Squats
10 Russian Kettle Bell Swings (52 LBs)
50 Single Jump Ropes

Mobility:
Foam roller on lower back
Pain ball on gluteus and feet
Sit in squat 2 minutes

Endurance:
21 Rep Max Back Squats
21 reps completed at 205 LBs

MetCon:
40 Mutant Makers* at 95 LBs

Bad Idea Number 1: Mutant Maker (Dead Lift -> Hang Power Clean -> Thruster). They seem so innocuous when you get started and then, somewhere in the teens, it all goes to hell in a hand basket (having done 21 heavy back squats prior to the MetCon certainly did not help).

Bad Idea Number 2: When making a late night run to the airport and stopping at the grocery store just before it closes, it is NOT a good idea to get the dozen mixed donuts boxed and sold for $2.99. SUCH a bad idea … I’d like to apologize to all my friends at the box this morning for my, er, well let’s just go with ‘stinkiness’.

Buy In
Back Squat 5/3/1 -Week 1, Cycle 2
65% x5, 75% x5, 85% x5+
(195, 225, 255x10)
Skill Work: Cleans

WOD
7 Rounds for Time:
10 Cleans (115/75)
40 Double Unders
*25 minute time cap

Cash Out
2 x 50m HEAVY farmer’s carry
(85# DB's)

Notes: Was pretty gassed during WOD, but took to many breaks. Was able to do 6th round cleans 5 & 5, last set was 3,3,4. Need to push harder. I don't know what magic potion I had this morning, but D/U's just flowed. Got, 25 unbroken almost every set, hit 35 2x, and 39! Remember to do them on mat and jump when you hear the rope hit the mat.

Warmup/Skill Development - KB Snatch
:15w/:15r interval of KB Snatch w/s for 5 minutes
*beginners will be pulled off to be taught the snatch

5 rounds for time (12 min cap)

•15 deadlifts (135lbs / 95lbs)
•12 hang power cleans (135lbs / 95lbs)
•9 front squats (135lbs / 95lbs)
•6 jerks (135lbs / 95lbs)

• If you do not complete 5 rounds, your score will be total number of reps completed

This workout will be ran in 2 heats during the class due to number of barbells.
*****I only completed about 2 3/4 rounds in the 12 minute cap but i did all 5 anyway.

Teams of 3 people:
For time:
120 Box Jumps (24")
120 Kettlebell Swings (1.5 pood)
120 Wallball (20#)
120 Burpees

Only 1 person is allowed to work at a time.

Strength
Press
2 on the minute for 10 minutes
<<< 65# 3x, 75# 7x >>>

MetCon
12 minutes
1, 2, 3, 4, 5, etc.
Kettlebell Snatches, each arm
Handstand Push-ups (knees on box)

Warmup
100 Single unders
5 KB Swings 1.5 pood
x2

Skill
Double Unders
No set number just get the skill down! Felt really good today on these and finally got 25 in a row.

Strength
5x2 of Hang Squat Snatch
75/95/115/135/145 then tried 155x1 - failed, 155x1 - success

WOD
5 RFT
5 Deadlifts 235lbs
8 Over Trash Can Jumps (laying down of course)
236m Sprint

3 Rounds For Time:
25 Power Snatches (65#/45#)
50 Walking Lunges
75 Double-Unders

On the minute:

Complete 5 burpees and perform max rep 25#/45# Dumbbell Push Press on the minute.

The goal is to complete 100 total DB Push Press.

Scaled to (25# for 70 reps, then 20#)