For Monday at 4:30 -

Skill:
7 x 2 Hang Squat Snatch

(Homework - http://www.spencergarnold.wordpress.com/2012/12/19/dont-leave-the-bar-naked/)

Conditioning:
5 rounds for total working time of:

Row 250m (Airdyne 15 cal)
10 Burpees
30 Double-Unders (scale 15 tuck jumps)

Rest 1:1 (rest as long as it took you to complete the round each time)

Extra credit (do this in the back after putting all equipment away if desired) :

Accumulate 90 seconds of L sit on parallettes

-or-

3 x 20 GHD situps

4' Tabata of the following:

Deadlifts 75#
Situps
Push Press 35#

Strength
For Monday:

1) Deadlift - Skipped.. legs still unreasonably sore

2a) Bench Press:
1X8 @ 70%, (225)
2X5 @ 80%, (255)
2X3 @ 85%, (275)
- rest 60 sec.
-- Made all reps, felt pretty easy. Need to re-test bench max

2b) Strict Weighted Pull-ups:
1X8 @ 60%, (60 lb)
2X5 @ 70%, (55 lb) - Dropped weight on the second and third sets
2X3 @ 75%, (60lb)
- rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

9 Bar Muscle-Ups
50 Split Jumps (alternating)
30 Wall Balls 20/14#
7 Bar Muscle-Ups
40 Split Jumps
20 Wall Balls 20/14#
5 Bar Muscle-Ups
30 Split Jumps
10 Wall Balls 20/14#

For time.
11:42 Rx
- Bar MU felt good, but could only get 3 at a time...All wall balls unbroken

Midline (later today)

1a) 3XME L-Sit Holds – rest 45 sec.
- 30, 20, 20
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.
- all reps with 210lb

Completed 4 rounds
5 toes to bar
10 65# power snatch
10 45# kettle bell thruster

Metcon:

12Min AMRAP: 5 Ring Dips, 7 K2E, 9 KBs (70lbs)

Results - 10 Rnds plus 8 reps

Team Workout 1:

14 Min Cap - 800m run, Pistols (I min AMRAP), I RM Snatch, Handstand Walk for distance - NOTE: each member did all movements and totals were the sum of each members results - MSH results: 800m run 4:15, Snatch - 175, Pistols - 4, HSW - no attempt

Team Workout 2:

Each person completes: 30 WBs (20/14) done in sequence then: 300m Row, 30 KBs (70/53), 30 Hang Cleans (135/95), 30 B Jumps (24) - all of these done by each team member relay style - then finish w 30 deadlifts (225/135) done by each member in sequence.

Time - 24:28

7 minutes max burpees

The 6 inch touch with both hands jump and the chest to ground make this one a killer.
Seriously the only time 6 inches is too much.

Run- 21:37
Pullups-6
crunches-100

This workout was the Main Site WOD 1 time on 12/31/2012
Six rounds of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

21-15-9 burpees

500m row in between each set