4rds
5 Squat Cleans 115#
40m OH Walk 115#
15 Box Jump
20 KB Swings 2pd

One of our long-time athletes celebrated her birthday today ... fun! Love birthday WODs ...

Warm Up:
1000 Sit Ups (funny, coach!)
3x [PVC, 35 lb. bar, 45 lb. bar]
5 Press
5 Push Press
5 Push Jerk

Mobility:
Pain ball on feet
Pain ball on shoulder

Max Effort:
Shoulder Press
8 @ 70% of 1RM
5 @ 75% of 1RM
3 @ 80% of 1RM
3 @ 85% of 1RM
1 @ 90% of 1RM

[105 lb., stopped -- screwed up my right shoulder on Monday night doing high hang squats and it was having none of this movement this morning]

MetCon:
"Thanks Jenny"
21-15-9
Pull Ups
Sit Ups
American Kettle Bell Swings @ 1.5 pood

Pre WOD:
-4 X 10 Back Squat (70-75% of 1RM) (245, 245, 255, 260)

For Time:
-30 Walking Lunge Steps (45/25 Dumbells)
-60 DUs
-20 Walking Lunge Steps
-40 DUs
-10 Walking Lunge Steps
-20 DUs

After Party:
3 Minute Plank or 1 minute "L-Sit"

Strength:

Front Squats - 6x135, 6x155, 6x185, 6x205, 6x225, 6x245, 6x265, 4x285

Metcon:

500m row, 50 WBs (20lbs), 400m row, 40 WBs, 300m, 30 WBs, 200m, 20WBs, 100m row, 10WBs

Time: 15:40

Pre WOD
-4 X 10 Back Squat ((70-75% of 1RM)- 185 lbs

For Time:
-30 Walking Lunge Steps (45 lb dumbbells)
-60 Double Unders (2:1)
-20 Walking Lunge Steps
-40 Double Unders
-10 Walking Lunge Steps
-20 Double Unders

After Party:
1 minute "L-Sit"

Pre WOD
-4 X 10 Back Squat ((70-75% of !RM) (95)

For Time:
-30 Walking Lunge Steps (45/25 Dumbells)
-60 Double Unders (2:1)
-20 Walking Lunge Steps
-40 Double Unders
-10 Walking Lunge Steps
-20 Double Unders

After Party:
3 Minute Plank or 1 minute "L-Sit"

Those lunges were brutal! Used #25 dumbells but I have trouble doing lunges as it is - so trying to go all the way down and back up holding the weights was hard.

Team WOD:

12 Minute AMRAP

1 person does AMRAP of:

10 Clean & Jerk #135/95
2 Rope climbs
while the other does 75 DU, after DU complete switch with partner

3 + 9

225 double unders.

Eight Rounds
20 seconds @ 7
10 second Rest

Split Jerk 5x2, 275lbs
3 Rounds
10 Push Press, 135lbs
20 One Legged Burpee (10 each leg)
30 Abmat Situps

10 man makers @25# db
30 sit ups
10 man makers
25 situps
10 man makers
20 situps