21-2230

-Buy In-
Gymnastic Skill Work: Hollow Body Rocks, Kipping, Walking on your Hands, etc.
5 UB MU's
handstand walk practice
handstand shoulder touches

WOD
For Time:
Row 50 Calories
150 Double Unders
Row 50 Calories

-Cash Out-
3 x 50m Plate Pinch Farmer’s Carry
10&25# plate
Snatch technique work
15 GHD situps/10 T2B
10/10
10/5

Power Clean 3-3-3-3-3
*Compare to 081412.

then:-

Three rounds for time of:
Run 400m
15 Wall Balls @ 10kg/5kg
15 Pull Ups
Beginner: Scale movements and loads as necessary.
Advanced: Complete movements unbroken.

Result:- 40.50.55.60.65 , Pull+O - 19:07

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

tuck jumps for du's
Regular dips for ring dips
70# db kb swing
9 towel pu's

Bench Press
155 x5 - 175 x5 - 185 x3 - 195 - 200 PR!!! - 205 (fail)

Clean 3 reps then split snatch
95 - 115 - 125 - 135 - 135

Squat Snatch Technique
95 - 95 - 95 - 95 - 95

Notes: PR on the bench! Finally hit 200#. Continue to work on squat snatch. Stand tall and elbows high before dropping under bar.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Sets 4 Towel Pull-ups

12 minute AMRAP

Going the length of the gymnasium:

Bearcrawl down
5 standing long jumps and
3 burpees on the way back

For time:
50 L Pullups, 50 HSPU, 50 T2B, 50 jumping lunges - with a slight hold at the bottom and explode up and switch legs each rep.
Fun WOD... I wanted to change up the 100 pullups, 100 pushups, 100 situps, 100 squats WOD so I decided to make this one up. This would be the MARY to the above mentioned CINDY. All the movements are a bit more complex and a bit slower, but still great movements. I could have gone a little faster, but I was really concentrating on really nice clean movements. NO CHEATED MOVEMENTS... plus it was really early in the morning. I biked over to harmony playground area and then warmed up for about 15-20 minutes.
Then I did the WOD, stretched pretty quickly, and then biked home to walk the dog and get the kids ready for camp and me for work.

Hero WOD 
"Jag 28"

legion run
28 OH KBS (70/53)
28 strict pull ups
28 double kb clean and press (70/53)
28 strict pull ups
legion run

HOMEWORK:
Watch the following video for Jeff Martone's double kb instruction, not the jackasses doing the workout with abysmal form.

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

*scale as appropriate. Mix up your grip between under, over, or mixed as necessary.

5x3 @ 70kg