For time:
21-18-15-12-9-6-3
55 lbs kettlebell swing
24" lateral jumps -> Stacked a 55 lbs and 15 lbs dumbbell on top of each other

9:27

good workout, but tore my hands up. hands got soft after 2 weeks off.

Warm-up: 

6 TGU – 12 Kb Windmill 3x
Shoulder mob.
Skill:

Clean & Jerk



WOD:
For time:
60 Cal. Row
50 Double Unders (150 single unders)
40 KB Swings
 20 kg.
30 Wall Ball Shots 14 lbs
20 Clean & Jerk 35 kg
10 Muscle Ups (20 ring rows and 20 ring dips)

Warmup:
3 rounds:
* samson stretch
* 15 push ups
* 8 dips
* 10 GHD

Back Squat
* 135x5, 275x3, 315x3 (1 rep not low enough), 315x1 (making up for failed rep)

WOD
21-18-15-12-9-6-3 reps for time of:
95 pound Sumo deadlift high pull <- subbed 55 lb kettlebell swing so we could go upstairs
Lateral jumps, over 24" obstacle <- subbed sequential 24" and 30" boxes

10:03

unbroken everything.

Strength:
3 rounds
5 x push press,
5 x L-Sit pull ups (scale to a hard band or regular strict pull ups)

(see video here

, yes it will make you look like that dude)

For time:
50-40-30-20-10

Kb swings (70/53) used 62
Ab mat situps

Technique: 15 minutes Push Jerk practice/testing.

-then-

1a) 3XME UB Ring Dips – rest 30 sec.
1b) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.
1c) 3X5 Press in Split – heavier than last week, rest 30 sec.
1d) 3X5 Clean Hi-Pulls (chest height) – medium/heavy, rest 30 sec.

Post total ring dips and load for KBS, SP, and CHP.

Erin S – 32(r) - 26 - 65

Skill
10 minutes of handstand work
wall walks, nose to wall
shoulder touches
free standing handstands
handstand walks

Conditioning
12 minute AMRAP of:
8 Pullups
10 Pistols (5 each leg)
12 HR Pushups

Midline
2 minutes time of "L" sits off boxes or benches in as many attempts as it takes
if you hold 30 seconds of "L" sit at a time, you need to hold that 4 times to equal 2 minutes of "L" sit.

5 squat
5 jump squat
5 KB swings
5 KB thrusters

Warm Up:
Group
Push ups
Burpees
Pull Ups

Mobility:
Scorpions
Samson Stretch
PVC Pass-through
Foam Roller - Lower Back

Open Gym:
Squat Cleans
3-3-3 at 165 lb.

MetCon:
EMOM - 15 Minutes
5 Push Press
7 Bastards

Scoring done by rounds missed (i.e., you didn't finish in 1 minute), so lower numbers are better.

Bastards: burpee with a lateral bar jump.

1) Clean and Jerk:
2X2 @ 70% (195)
2X2 @ 80% (225)
3X1 @ 90% (245)
1X1 @ 95% (260)

1X1 @ 280 (PR)

(accidentally skipped Pendlay Rows and Jumping good mornings...)

Strength

High Bar Back Squat:

High Bar Back Squat (based on 345):
1X5 @ 80% (275)
2X3 @ 85% (295)
3X1 @ 90% (315)
1X1 @ 95% (325)– rest as needed.

Conditioning

3 rounds for time of:

Run 400M
21 C2B Pullups
12 Deadlifts 275/185#

Time - 12:25

WOD 121015:

BB Gymnastics

1) Snatch: 2X2 @ 70% 73#, 2X2 @ 80% 84#, 2X1 @ 90%, 95# 2X1 @ 95% 100#, 4X1 @ 80% 84# – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch Deadlift 116 (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.

Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.

2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec.

Skill

12 Minutes Chest Facing Wall Handstand & Handstand Walk Practice.

Notes: The goal is to get into and maintain the <a href='/journal/movements/459'>handstand</a> with exclusively the nose and feet in contact with the wall. If you can get into and maintain the <a href='/journal/movements/459'>handstand</a> within these parameters, you may begin to try to walk away from the wall. As you walk away from the wall do not let your body fold. It is imperative that a <a href='/journal/movements/868'>hollow</a> body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.

Conditioning

For time.

30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B