20-15-10-5 of:

Wall Ball - 10#
Sit Ups

Walking Overhead Lunge between sets 25#

(for time)

Notes: Wall balls on the south wall of the gym, Overhead Lunge with a bumper plate to the north wall & do sit-ups. Then Overhead Lunge back to start the next round of wall balls.

Strength/Skill

Power Clean - 75% x 2 x 4 @ 135#, 135#, 155#, 165#
Snatch balance - 83% x 3 x 4 @ 45#, 45#, 45#, 55#
Push press - 90% x 3 x 3 @ 95#, 115#, 115#

WOD

for time:

10 toes-2-bar

1 OH squat (95#/65#)

9 toes-2-bar

2 OH squat

8 toes-to-bar

3 OH squat

......descending/ascending each until

1 toes-to-bar

10 OH squat

From 11.5.2012 -

1. Overhead Squats
   work up to a 10RM - 135#

2. Snatch
   2x1 Snatch, moderate - check out the FAQs for more info on what "moderate" means.

135, 145

1. Row Intervals
   2 x 1000m Row, 5 min rest subbed 100c AirDyne - 16:58 total - 6 minutes for each 100 calories

2. Double Tabata Jumps
   8 minutes of :20 on, :10 off of:
   Jump with a two hand touch to a target 12" above max reach. Score is lowest reps for any of the 16 intervals.

Did two tabatas with about a 1 min break - 9 was the score on each.

Yes. You can do 5x5 on Power Cleans.

185, 185, 205, 205, 205

5x1 Squat Cleans - At 225# across - 1,M,1,1,1,1

5x2 Front Squat - 225#

"WOD"
12min AMRAP
10 HSPU
20 DU
10 Knuckle Pushups
10 Pullups

3 rounds + 8 Pushups

HSPU killed this one quick.

15 AMRAP

15 Snatch (technically any ground to overhead is OK) #75/55
30 DU
15 TTB

4 + 6

50 double unders
15 Chest to bar
50 Double unders
15 Hand release push ups

BB Gymnastics

1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec.

2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60

Strength

1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (315) (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.

*Rest 3:00 exactly.

Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (315) (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.

*Rest 2:00 exactly.

Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (315) (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS (355).

2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.

Conditioning

7 minute AMRAP of:

50 Double-Unders
15 HSPU

15 AMRAP

15 Snatch (technically any ground to overhead is OK) #75/55
30 DU
15 TTB

95 4 Rounds +9 Reps

Pre-WOD:
-5X5 Bench Press - Pause on Chest (45, 65, 75. 80, 85)

Elizabeth : For Time
21-15-9 (135/95)
-Power Cleans
- Ring Dips (used band)

Post WOD Endurance (optional):
- 2K Row

Did #95 for the first 21 cleans, dropped to #90 for the rest.
It was already almost 7:20 when I finished the WOD, didn't have time to stand in line and wait for several people to finish 2K meter rows on 2 rowers. Need more rowers!!!

Pre-WOD
3x5
Power Squat
Snatch Balance
O/H Squat
Push Up
Dislocations (PVC)

OTMEM for 10 Minutes
1 Snatch + 2 O/H Squats

2 RFT
50 II Unders
25 KB Swings (53/35#)
50 Air Squat