100 Shoulder Touches

1min Paleo Chair Hold

20 Lateral Burpees over Barbell (clap at top) for time - 65secs

10min, on the min every min:
- 9 x 20kg barbell on back lunges (each leg)
- last min = max reps - 30

12min Chipper - Hang Snatches (walk to pick up weights between every change):
- 10kg x 20
- 15kg x 20
- 20kg x 20
- 25kg x 20
- 30kg x 20
- 35kg x 20
- 40kg x 20 (only got up to 13 reps)

100 x 10kg Russian Twist with Feet in air, plate must touch ground past hip
30 x 10kg Plate Sit Ups

50 air squats

3 Rounds for time
500m Row
12 BW Deadlifts: 288 (I did 185)
21 Box Jumps: 24in (20in box for me)

This was part 2 of the benchmarks for our paleo challenge. 30 days ago my time was 22:25.
I'm stupid excited about the improvement.

WEDNESDAY 120229

For time:
25 Handstand push-ups (modified, feet on 30" box)
50 Toes-to-bar (Rx'd !!!!!!!)
Run 800 meters (Rx'd)
75 pound Push press, 75 reps (Rx'd)
150 Double-unders (Rx'd !!!!!!!)

26:48

WOW to everyone who went sub 15.

4 rounds of:
4 Pull-ups
5 KBS (70,45)
45 Double Unders
4 Pull-ups
5 KBS (70,45)
45 Double Unders
Complete the 4 rounds, then hold a Handstand hold for 45 secs to stop the time. If you cannot hold for the whole 45 secs break it up, but it must equal 45 secs of total hold time.

For time:
25 Handstand push-ups
50 Toes-to-bar
1/2 Mile Run
80 pound Push press, 75 reps
150 Double-unders

3 Power Snatch 135,95
2 Muscle-ups / 4 pullups, 4 Dips
32 box Jumps 30/24
3 Power Snatch 135/95
2 Muscle-ups / 4 pullup, 4 Dips
32 Double unders / 128 singles
3 power Snatch 135/95
2 Muscle-ups / 4 pullup, 4 Dips
32 KBS 53/ 35
3 Power Snatch 135/95
2 Muscle-ups / 4 pullup, 4 Dips
32 Deadlifts 135/95

Strength:
Load barbell up with your bodyweight (e.g. for Dale - 195)
5 - Deadlift
4 - Hang Power Clean
3 - Push Press
2 - Front Squat
3 Rounds - if you cannot do your bodyweight choose a challenging weight. The goal is to not set the barbell down. Rest as much as needed between rounds

Finisher:
Prowler/Butcher Relays
5-7 assigned to a sled. You will go up and back X 2, then next person, etc...repeat for 5 rounds

S.W.O.D.

P.P. "or" Squat 5-5-5-3-3-3

"Leap This"

18min A.M.R.A.P

50m Broad Jump
10 Combo's
10 Med Ball Slams 20/12
10 Mountain Climbers (Each)
100 Single Jumps (Jump Rope) or 50 DUB's

*Coaching notes: Please keep count of your rounds for scoring.

Strength: Snatch practice for 12.2 WOD.

Worked up to 55#, highest I've done!

WOD:

3 Rounds
40 Lunges (each leg = 1)
30 Box Jumps @ 20" (16")
20 V-Ups
10 Ring Dips (used blue band)

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Snatch: Need to work on keeping bar as close to body as I can and getting under it more.
Box Jumps: So bummed to go back to 16", but after the lunges could not do the 20".
Ring Dips: Need to work on keeping hands rolled out (11 and 1) when up to save muscle power.

10min AMRAP

30 snatches (45)
30 snatches (75)
30 snatches (105)
Max reps