2 Person Team WOD
Grip It And Rip It
2 Rounds:
12 DL (275/175)
12 Muscle-Ups (3 Pull/3 Ring = 1 MU)
30 Alternating Box Jumps (24/20)
Then,
2 Rounds:
15 Hang Cleans (185/115) (Power or Squat)
15 Burpees
60 Double-Unders (Singles, 3:1)
Then,
1000m Row (If no rowers are available then run 5 laps

M/ 38/ 134 lbs/ 5'-6"
I did 10 rounds of;
10 KB swings (1.5 pood)
10 toes to rings
12:26 I went unbroken for all sets... that was good. I didn't warm up much, and I felt o.k... maybe I should have warmed up my lower back a bit more, but I was pretty much o.k. Still this WOD is a grip burner, but good overall as well.
I did one long sking the cat and then back home... did this one with Sadie next to me.. then ran around the park with her for a bit to loosen up a little more.
Fun WOD... I would like to do more early morning WOD.. leaves my nights more open and better sleep.
Gotta check, but I think this is a PR... NOPEr.. PR was 11:49 in the Summertime... need to reduce my time between movements.

3 x 2 x tempausveto + 2 x tempaus riipusta, 75 %

5 Sets (straight across):
1 Press + 3 Push Press + 5 Push Jerks
[Started @ 95lbs, ended at 65lbs]

Diane (compare with 4/23/12)
21-15-9 Reps for time:

Deadlift (225/163) [135lbs]
HSPU [Box scaled]

Barbell complex @ 155# for 9min

3rds
7 HSPU
7 Muscle Ups (had to scale to jumping on rings)
20 KB Swings (1.5pd)
Rest 2min
100 Push Ups

3 Giant Sets:
10 Single Leg Lateral Box Step-Ups (5/each) 200m Single Kettlebell Farmers Carry
30 Weighted AbMat Sit-Ups
Rest 2:00 between sets.

Strength/Skill
1) 1RM Snatch
2) 1RM Power Clean + Push Jerk
3A) Snatch Balance 5x3 http://www.catalystathletics.com/exercises/exercise.php?exerciseID=80
3B) Clean Pull 5x3 Touch and go reps ( 105% of best clean)
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=98
4) 240 sec in L-Sit Position

WOD
4 Rounds (For Total Rounds):
3 Min AMRAP
7 Squat Clean Thrusters 155/105
14 Toes to Bar
21 Burpees ( Jump to target 6 in above reach)
2 min Rest

WOD 121015:

BB Gymnastics

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
- done based off 185, failed the two 95% efforts

2a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. (225)

Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.

2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, (75-95-115)
Conditioning

For time.

30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B

Time: 13:08, double kb thrusters ate me alive

A: 12min emom
Power c&j x3 @ light weight
B: Dead Lift 5x3 @RPE 7
C: Superset x3
C1: Bulgarian split squat x6-8/ben
C2: WPU x3-5
D: Superset x3
D1: OHS x7
D2: GHD back extensions x15
E: Triset x3
E1: Banded straight arm lat pulldowns in hollow
E2: Triceps extensions xMax
E3: Calf raises x8-15

WOD 121015:

BB Gymnastics

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
- done based off 185, failed the two 95% efforts

2a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. (225)

Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.

2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, (75-95-115)
Conditioning

For time.

30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B

Time: 13:08