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.

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

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

A.In 8-10 attempts or less, find your 1-RM Snatch
Rest as needed between attempts.
(You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power snatch.)

35, 40, 45, 50, 53, 57, 59, 60 (fail) NEW PR of 59kg!!

B.In 8-10 attempts or less, find your 1-RM Clean
Rest as needed between attempts.
(You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power clean.)

45, 50, 55, 60, 65 70, 75 (matched old 1RM)

C.Deadlift x 3 reps (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 3-RM x 5 reps 60kg
* Set 2 – 75% of possible 3-RM x 3 reps 90kg
* Set 3 – 85% of possible 3-RM x 2 reps 100kg
* Set 4 – 90-95% of possible 3-RM x 1 rep 112kg
* Set 5 – Test 3-RM did not do
* Set 6 (optional) – Exceed Set 5 weight for 3-RM did not do

On the odd minute perform
50 Double Unders
On the even minute perform
20 KB Swings (24/16kg) - was able to do rounds 1,2,3,4 @ 20 KBS, round 5,6 at 15 KBS and round 7 at 20 KBS
16min - this was scaled to 14 mins total
* Every time you fail a round you owe 200m row/run on completion of workout

Tabata This athlete's choice!

Choose 5 of the following exercises for your Tabata This. Don't forget your weaknesses :)

Score is the lowest number of reps in any set of the exercise. Then add all of the exercises scores for a total.

TTB
Pull ups MY SCORE: 30
(4)Box Jumps 7 x 8 rnds

Push ups
(5)Sit ups 10x8 rnds
Air squats
(3)HSPU 3x8 rnds
(1)Burpees 6x8 rnds
(2)Ring Dips 4x8 rnds

This will be done in partners with one partner being the judge/counter.

3 rounds of :

2 min amrap
5x squat clean thrusters 135#
25x double unders

rest 1 min

1min burpees

rest 1 min

I did 135 squat clean thrusters first round and then went to 115. tough!

Strength / Skill
* OHS

Main WOD
* 10 Pull Up (used green band)
* 20 Burpees
* 30 KB Swing 55/35#
* 40 Air Squat
* 50 Ab Mat Sit-Up
* 40 Double Unders (did 120 singles)
* 30 Push Up
* 20 Wall Ball 20/12#
* 10 HSPU (did assisted)

Part 1
"Rubber Buddy" (for time with 25lbs plate at all times)
30 burpees on plate
20 thursters
10 overhead walking lunges
400m run
20 thursters
10 overhead walking lunges
200m run
20 thursters
10 overhead walking lunges
100m run
+ any penalty burpee

*Rubber Buddy (plate) must be carried at all times, after the first set of burpees
* Penalty for every time the plate is dropped = 3 burpees
* Penalty for each minute beyond 20 min cap = 3 burpees

Part 2
Fron Squats
2-2-2-2-2 (max at 95lbs)

Warm up
200m Run
2x
8 Good Mornings
10 Walking Lunges (Each Leg)

Mobility

Deadlift Work

At 85% of Prescribed workout weight: 3 Reps EMOTM of #115
Shoulder Prep in between sets

WOD

5 Rds for Time

15 OH Walking Lunges 45/25
12 T2B - Went to Knee Tucks after 1st Rd
9 DL 155/115 - Did 115#
6 HR Burpees jumping to 45#plate

Time 21:01.