WOD:
for total time:
7 sets of:
- 400m Run
- Rest 2x run time
> During Rest 3x strict pull-ups

Tall Snatch x50reps

Snatch
1-1-1
135,165(f),165(f)

8rds
40m Sprint
15 Push Ups
Rest 1min

Backsquat

07-05-2011 WOD Snatch & Run
Shoulder Press Challenge Lift-7

WOD:

800m Run

30 Snatch AHAP

800m Run

Good workout all the way around. I continue to surprise myself when I lift big weight. Always go into it thinking I won't be able to do it, but somehow it works out. I felt really comfortable with 75. Granted I could only do them 1 at a time. By 27, it was taking me a couple of tries. 2nd 800 was much slower.

5 Rounds:
- rest 45secs between rounds
- 10 x Alternating Dumbbell Snatch (24kg, 28kg, 32kg, 32kg, 32kg)
- 10 x 9kg Med Ball OHS
- 10 x Dip

Ladder:
- 1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1
- Toes to Bar
- Burpee 24" Box Jump

12' ladder 3,6,9 ect

STOH 50/40

Ring dips

Pistol squat

7 Rounds for time

7 Chest 2 Bar pull ups - Blue Band

7 KBS 2/1.5p - 1p

7 Handstand push ups - 2 mats

11-9-7-5-3

KB Swing #53/35
Box Jump
CTB Pullup
Wallballs
Slammer Balls

All sets to be done unbroken except for the C2B Pullups.
If you break then do a 10 burpee penalty!

All done unbroken! Even the wall balls--definitely a PR for me. :)

Shoulder Press 5@65%, 5@75%, 5+@85% add 5lb to week 1′s lifts
55.65.75

Then:

21-15-9
Push Press 135/95 5 Slamball Penalty every time you drop the bar
Lateral Over Bar Burpee
T2B (sub GHD)

WOD:
15 Minutes, EMOTM:
Snatch
2 OH squats
(no real Rx weights given. Used #55)

Post WOD:
Muscle-up practice, ringdip and pullup work.
6 100m sprints