Mobility:
Sidelying External Rotation x 20 each side (2sec pause at top)
Bentover Scaption x 20 (2sec pause at top)

Strength:
* Strict Press 5-5-5-5-12

WOD:
For time:
* 2000m Row
* 50 Burpees

Warmup: 1000m Row – start at 18spm and add 2spm every 200 meters

WOD: 5 rounds for time of:
* 8 Deadlifts @ 120lb/185lb
* 8 1 1/4 Ring Dips
* 24 Double Unders

Finisher:
* 30 Cross-bench Pullovers (w/ DB or plate)

Partner WOD
6k row
every time you come off rower, accumulate 30s L-sit
then
60 BB complex (135/95)
Power clean
Front rack lunch (each leg)
Thruster

Mod1: 5k/40
Mod2: 4k/30

Mod1. 65#. 30:18

Pre-WOD:
- Work up to a heavy snatch; power or squat snatch
- 98# power snatch, 73# snatch balance

WOD - For Time:
- 10, 8, 6, 4, 2 Power Snatch 65#
- 50 DUs between each set - Burpee/singles mod

Post-WOD:
- 10,8,6,4,2 Weighted Sit Ups 25#
- 10,8, 6,4,2 Unweighted Sit Ups
Note: Alternate between weighted and unweighted

Wendler Strength:

Front Squats - 3x215, 5x225, 5x240, 5x255

Metcon:

21 Deadlifts (225lbs), 9 Pullups, 9 Ring Dips, 15 DL, 7PUs, 7 RDs, 9 DLs, 5 PUs, 5RDs
Time - 7:19

Elements Work:

EMOM - K2E - Completed 1, 2, 3,........12 Total reps = 78

Weightlifting
6x3 Power Snatch (40kgx3, 50kgx3, 55kgx3x6)
6x2 Power Clean & Jerk (50kgx2, 60kgx2, 70kgx2)
5-5-4-3-2 Front Squats (70kg, 80kg, 90kg, 100kg)
3x10 Back Extensions (25kg)
3x6 Single-Leg Hip Thrusts

Metcon1 :

1000m row - Time - 3:35

Metcon 2:

21-15-9-15-21 - Wall Balls (20lbs), Clapping Pushups

Time - 13:50

Strength
5x3 Backsquat
Then
12-9-6 Front Squat - pick your weight and stick with it. 1 min rest b/t rounds.

BS: 85, 105, 125, 135, 145(1)
FS: 75

WOD
"Annie"
50-40-30-20-10
Double under
Sit-up

RX. 9:20

This was a FAST lunchtime WOD of a mixup of exercises.
I forgot my shoes, so I did this in my socks at Eastern Athletic in SoHo
I did rounds of: 10 DL usually with 225 lbs (grip was the thing since no chaulk and bar was slick), 20 pushups, 20 air squats.
I just did rounds of this after I was warmed up and had done some other moves likee T2B and warmups with presses, and my normal DUs, etc.
I did this all pretty quickly and then went back to work for my Christmas party.
Good, Fun WOD.
I warmed up with DL of 115, 165, 185, 215, then went into my sets with 225 (4-5 rounds)

Start with 20 walking lunges then run 1 mile stopping to do 20 walking lunges at the completion of each quarter mile. Total 100 lunges.