Mobility; PVC, Foam Roller, LAX in Back

Warm Up
Run
Med ball toss to eachother
Med ball rotations

WOD
Deadlifts
Over the bar burpees

Core: JFHCP
Bridges

Warm-up Drills
*Movement Technique Review
-KB Swing
-Push-up
-Air Squat
5:00 x Mobility

''Murph's 5th of July Twisted Special'' (07.05.2012)
For Time
Run 1 mile
100 x KB Swings
200 x Push-ups
300 x Air Squats
Run 1 mile

Speed:
20m resistance runs, 4 per athlete

WOD:
AMRAP in 20 of
30 inch box jumps, 5 reps
1 arm KB thrusters, 1.5 pood, ( 5 per arm)
15 butterfly situps

Strength:
100 yard tire flip relay, (each athlete completes 100 yards, broken up into teams, performed as quickly as possible)

WOD:
AMRAP in 20 minutes of:
10 burpees
10 Kettlebell swings, 2/1.5 pood
10 box jumps
10 pistols, (5 each leg)

Grace as RX'd
Time: 05:04:46

Rest 3min

Deadlift
5, 4, 3, 2, 1RM, about a minute between sets.
weights: 225, 315, 365, 395, 400 (failed)
400 is my 1RM but after Grace and all the deads, I was dead. Attempted 3x

This was my first time back to grace since a shoulder injury back in December. I also found out that my '45s' were crap and not actually 45# so I switched them for the real one. It felt good and I was mildly happy with the results considering the long hiatus and heavier weight.

Class will be at 4:30 on Tuesday.

Skill:
8 min EMOM:
3 HSPU
3 pistols (each leg)

WOD:

"C.U.W.'s Dirty-Thirty"
Partner up and follow through chipper (can't move on to the next movement until first partner is finished with the next movement):

30 wall ball (20/14)
30 sit ups
30 box jumps
30 deadlifts (225/165)
30 DU (90 regular)
30 OH Squats (105/65)
30 pull ups
30 burpees

Weighted Pull Ups 3-3-3-3-3
or
Strict Pull Ups 5 x 8(using minimal assistance)

then:-

“Death by Thrusters”
With a continuously running clock, do 1 thruster the first minute, 2 thrusters the second minute, 3 thrusters the third minute.. continuing for as many minutes as you are able. Use as many sets as needed to complete the reps each minute.
Thrusters @ 45kg/30kg.
*Compare to 051512.
Beginner: Scale movements and load as necessary.
Advanced: Thrusters @ 60kg/40kg.

Result :- 5x8(Grey Band) 11M + 8 (30KG)

10 of:

Overhead squat 155#
Box jump over 24"
Fat bar thrusters 135#
Cleans 205#
Toes to bar
Burpee muscle-ups
Toes to bar
Cleans
Fat bar thrusters
Box jump over
Overhead squat

Wow...

Class will be at 4:30 on Tuesday.

Skill:
8 min EMOM:
3 HSPU
3 pistols (each leg)

WOD:

"C.U.W.'s Dirty-Thirty"
Partner up and follow through chipper (can't move on to the next movement until first partner is finished with the next movement):

30 wall ball (20/14)
30 sit ups
30 box jumps
30 deadlifts (225/165)
30 DU (90 regular)
30 OH Squats (105/65)
30 pull ups
30 burpees

5min AMRAP

10 burpees

15 Knees 2 Elbows

Rest 2 mins

5min AMRAP

10 KBS (1.5/1p)

15 Jumping Lunges

Rest 2mins

5min AMRAP

10 Superman

15 Double Unders

Score is total reps