3 x 200
3 x 225
3 x 255

Only did 3 reps on last set due to absence of spotter. Didn't do assistance because my shoulders were shot.

30 box jumps
30 knees-to-elbows
30 dumb-bell thrusters, 40 lbs (scaled to 30 lbs)
30 kettle-bell swings, 1.5 pood
30 burpees
60 double-unders

Strength/skill
Rope Climbs - 2
Weighted Pushups - 5 ( have partner stack plate(s) on back)
3 rounds

For time
10 kb snatch w/s
15 wall ball
Stoplight run
3 rounds

WEDNESDAY 120201

For time:
30 Handstand push-ups (Modified to 155lb push press)
40 Pull-ups (green band assist)
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

25:47

Dear Burpees,

F#*% YOU!!!!

Sincerely,

Clayton

3 rfq:

10 double kb push press @16kg
7.5 m hsw
10 double kb snatch

For Time (25 reps per övning)
2 rounds of:
Kettlebell Swings 24 kg
Box Jumps
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots
Ball Slams
Dumbbell Push Press 20 kg

Every 2 minutes, 5 TTB

WOD ---

Snatch Pull 3 x 10
Snatch 3 x 10
Front Squats 5 x 3

Amy --- Snatch Pull 10 x 55, 10 x 55, 10 x 55
Front Squat 3 x 65, 3 x 75, 3 x 75, 3 x 85, 3 x 95

Aaron --- Snatch Pull 10 x 115, 10 x 115, 10 x 145
Snatch 10 x 75, 10 x 75, 10 x 75
Front Squat 3 x 135, 3 x 165, 3 x 175, 1 x 185, 10 x 75

Ryan L. --- Snatch Pull 10 x 115, 10 x 115, 10 x 145
Snatch 10 x 75, 10 x 75, 10 x 75
Front Squat 3 x 165, 3 x 175, 3 x 185, 3 x 195, 3 x 205

Met Con ---
10 Min Total
50 m Sprint
Remainder of Time Push Press @ 15# (DB's)/85#)

Amy (15# DB's) --- 150 reps
Aaron --- 105 reps
Ryan L. --- 115 reps

20 Box Step-ups
20 Push Press - 15#
20 KB Swings - 18#
20 Push Ups (24" box)
20 Ring Pulls
20 Sit-Ups
20 Lunges

For Time:

30 HSPU
40 Pull-Ups
50 KB Swings
60 Sit-Ups
70 Burpees

I only got 14 HSPU .. had to switch to feet-up-on-the-wall Push-Ups for the rest.
Used smallest resistance band for the last 20 Pull-Ups (none for the first 20).

I shouldn't choose my WODs the night before; I had nightmares about the burpees! I dreamt that I forgot what they were and did 70 burpee-pullups. It made the WOD that much easier this morning!!

Snatch - 80-90% x 1
- 115x1 / 125xfail
Clean & Jerk - 80-90% x 1
- 135x1 / 155x1 / 165x1
Front Squat - 90% (of last week's 2RM) x 1 x 2
- 135x2 / 205x1 / 215x1