In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20" box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Another 1 hour lifting session with Caleb Ward.

Snatch - worked on double snatches (2 snatches with only like 5-7 seconds rest in between the 2). Worked up to 135# rather quickly and then stayed there. Overall did 135# double snatch x 7.

Jerk - We haven't done Jerk work in a bit so this was fun! - Worked on form since we haven't done it in a while, so I worked up to 165# for the max for the night, not a PR but still good for form work.

Hang Squat Snatch
1-1-1-1-1-1
3 at 95 LBs, 3 at 115 LBs and 1 big fat fail at 125 LBs

Hang Squat Snatch Practice
2-2-2-2-2
All at 65 LBs

Press Snatch Balance
3-3-3-3
PVC pipe as this exercise was strictly for form

Warm Up:
3x
10 Squats with 45 LBs bar
10 Jumping Squats
10 Push Ups

Mobility:
Pain Ball: Roll Feet and Roll Hammies

Strength:
Box Squats (70% 1RM)
2-2-2-2-2
3 sets at 165 LBs and 2 sets at 185 LBs

Back Squats (60% of 1RM)
3-3-3-3
2 sets at 165 LBs and 2 sets at 185 LBs

Deadlifts (70% of 1RM)
3-3-3
225 LBs

Extras:
Hung around for a few minutes to practice foot position on the rope climb. I tend to get a little “special” with my feet and don’t use them too well.

After the rope, we lifted a few of the new concrete balls Alan got. I’ll have to get the correct name but man it’s wild. You lift up this freaking ball o’ concrete to your pelvic area and then fire the hips to get it up to your shoulder. Fun-ky! Did a few practice lifts with the 42 LBs and 96 LBs balls.

Snatch - 3RM; 90% x 3 x 2
- 95x3 / 115x3
- 90% = 95x3 / 95x3
Power Clean - 75% x 2 x 3
- 115x2 / 115x2 / 115x2
Snatch Pull - 3RM; 90% x 3 x 2
- 115x3 / 135x3 / 165x3
- 90% = 155x3 / 115x3
Snatch Deadlift - 3RM
- 205x3 / 255x1

12-9-6-3

Sumo Deadlift Hi-Pull @95/65
Dead-hang Pullups

(red band pull ups)

“1 Bar of Death”

10-9-8-7-6-5-4-3-2-1

Deadlift 125/85

Push Press 125/85

Overhead Squat 125/85

OMFG! I did 125 lbs. on everything. That was one of the toughest workouts I can remember. Deads, and push presses were easy-ish, but following them with OHS was insane. I can barely lift my arms over my head today...shoulder girdle feels like it went through a meat grinder. With the exception of hero WOD's, I don't ever remember taking this long to do a workout. Punishing, humbling, and exhausting are all words that come to mind for this one.

TTB practice, then

4 rounds, go every 3 min
8 toes-to-rings
8 ring dips
10 steps oh walking lunge (2x kb/db)
20s hs hold

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

• Wall-ball: 20 pound ball, 10 ft target. (Reps) 14lb
• Sumo deadlift high-pull: 75 pounds (Reps) 1 round@55/2@35
• Box Jump: 20" box (Reps)
• Push-press: 75 pounds (Reps)45lbs
• Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

30 sec max cal