BarBell Work (From OutLaw):

1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.

Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

WOD:

AMRAP in 10 min

200m run
10 Cleans (135#)
10 Push ups

-Rest 5 minutes-

AMRAP in 10 min
50 Double unders
10 Deadlifts (185#)
15 sit ups

4rounds each AMRAP

20kg Back Squat:
- 40secs, 30secs, 20secs
- 40secs rest between each round

Single Arm 16kg KB Snatch:
- 35secs, 25secs, 15secs
- 75secs
- rest 40secs between each round

Single Arm 16kg KB Swing:
- hold breath for 5 swings, 6 swings, 7swings, 6 swings, 5 swings
- 30secs rest between rounds
- 3 rounds:
- swing for 10secs whilst holding breath, then 20secs of swings whilst breathing
- 30sec rest between rounds

Burpees:
- 3 burpees whilst holding breath, then 3 whilst breathing
- 3 + 4
- 3 + 5

Thrusters @ 25kg:
- 3 rounds x 30 reps
- 1min rest between each round

Bike:
- 1km flat out
- rest 80secs
- 500m flat out

30 Diamond Sit Ups
30 Shoulders to knee crunches (hold legs bent in air)
60secs straight arm plank

Wendler:

Front Squat: 5x135, 3x155, 3x185, 3x215, 5x235, 3x265, 1x275, 1x285, 1x295
Thrusters: 3x135, 3x155, 3x175, 3x185, 3x200, 1x210 (failed on 2 and 3)

Metcon: 2 Rnds: 20 Push Presses (135lbs), 500m row, 40 KBs (70lbs), 500m row

Time: 18:42

Elements: DU work - did first 60 unbroken - did several 20, 30, 40 unbrokens

With a partner:

3 rounds: 1 minute on, 1 minute off of:

Wall balls 20#
Ball slams 50#
Ghd sit ups
Weighted walking lunge 45#

Wall balls: 30, 25, 27
Ball slams: 15, 13, 15
Ghd: 15, 18, 16

AMRAP 30

2 Body Over Bar
4 Burpees
6 Tire Over Bar
Every 6 minutes, run 1 lap (320 meters)

If you can't do the gymnastics reverse flip over the bar thingy, then body over bar is much harder and much longer. And I have an interesting relationship with body over bar. It's been a bumpy ride due to my fears. I did the whole grab the bar facing one of the poles, walk my feet up, swing my right leg over, hook my left foot on the pole and pull myself up thing. I'm only coordinated on that side, so a massive bruise is forming behind my right knee, on top of my left ankle and also on my inner left thigh. So pretty.

For this WOD, I just told myself to keep going. The run was hard on me due to my breathing issues, but I pushed myself the whole time.

10 rounds plus 1 body over bar

For Time:

30 KB Swings (1.5/1), 3 Box Jumps (24'"/20")
27 KB Swings, 6 Box Jumps
24 KB Swings, 9 Box Jumps
21 KB Swings, 12 Box Jumps
18 KB Swings, 15 Box Jumps
15 KB Swings, 18 Box Jumps
12 KB Swings, 21 Box Jumps
9 KB Swings, 24 Box Jumps
6 KB Swings, 27 Box Jumps
3 KB Swings, 30 Box Jumps

(Total 165 KBS, 165 Box Jumps)

Working out with the good people at CrossFit Indian Trail this week while getting the house in Matthews ready to sell. Really great group over there. I'm not used to jumping on the tire, so it was a little weird at first, but seemed a little easier on the calves at the end of the day.

Strict Press 5 x 2
135-145-155-155-165

WOD:
100m run prowler
100 du
100 lunges
100 sit ups
in 9:50

5 x 2 Strict Shoulder Press

100m Xplosled
100 DUs
100 Lunges
100 Sit Ups

Mobility
- Ball: Shoulder Internal Rotation
- Foam Roll: Lats
- Couch Stretch
Dynamic Warm Up
20:10×8 - Double Unders
I did 195 double unders

C. Burgener Warm Up
D. Skill Transfer Drills

WOD
10-9-8-7-6-5-4-3-2-1 Chest to bar pullups - 30in box jumps - GHD Situps
Time: 11:58

Notes: I taped my hands, which was a bad idea. After the first set the tape was all scrunched up and was in the way. Additionally, I sucked @ the GHD situps because my breathing was all over the place. I'm disappointed in my time, but you live and you learn!

What Improved: My box jumps were awesome. That was my first time on the 30in box and I had no problems.

What to Work On: Of all things, the GHD situps were the hardest because I couldn't get my breathing in control and was gasping for air like a fish out of water. I need to try to control my breathing on the situps.

3 - 5 Minute Rounds
During the 5 minute rounds switch stations on the minute, timer keeps running
1 Minute rest between rounds

Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)
Sumo Deadlift High Pull: 75/55 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)

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.