5 Rounds for Time:

400 M Run
15 Overhead Squats

For Thursday..

WOD 121126:
BB Gymnastics

1) Snatch: 10X1 @ 80% (155) – rest 30-60 seconds.
2) Clean & Jerk: 10X1 @ 80% (235) – rest 30-60 seconds.

Conditioning

Run 800m
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#

For time.

Overhead Squat 5-5-3-3-1-1 (30-30-40-40-50-60-70) 70 # New PR (+15#)

Then,

10 OHS 135/95

50 Double unders

3 rounds

15# PR on OHS, but I think I exhausted myself going for a 1RM. Started at 45# for the wod, had to bail to 30# around the 6th rep/round 2. Just couldn't even hold it up any longer. I think it's time to get some wrist wraps! Did all 50 DU's unbroken the first round. 25, the second then broke into 10's for the remaining.

Class will be at 4:30 on Tuesday

Skill:
Every minute on the minute for 7 minutes:
- 2 Front Squats (80% of your max)
- 20 Double unders (or attempts for the remainder of the minute)

WOD:

"Unbroken"
*15 DU penalty for each time you break up each set.  The penalties must be completed before the next exercise can be started with a max of 60/movement.  

Buy in: legion run

15 HSPU
15 C2B
25 thrusters (95/65)
25 T2B
30 hand release push ups
30 OH swings (70/53)

Cash out: 30 burpees (touch pull up bar no penalties)

30min time cap

WOD: Death By Clean & Jerk (135/95#)
Minute 1......1 C&J
Minute 2......2 C&J
Minute 3......3 C&J
etc...
Post WOD
10 Minute Push Up Test

25 strict pull-ups
50 kettlebell swings 16kg
50 burbees
50 kettlebell swings 16kg
25 strict pull-ups

10 wall balls
10 pushups
10 cleans at 135

AMRAP 10 min

3 RFT:
100m sprint
30 overhead walking lunges (25#)
15 box jumps (20")
30 T2B

5 RFT:
400m Run
15 Overhead Squats (95/65)

WOD: Death By Clean & Jerk (135/95#)
Minute 1......1 C&J
Minute 2......2 C&J
Minute 3......3 C&J
etc...

8 + 8

Post WOD
10 Minute Push Up Test - 124