10 wall balls
10 pushups
10 cleans at 135

AMRAP 10 min

WOD: Death By Clean & Jerk (135/95#)
Minute 1......1 C&J
Minute 2......2 C&J
Minute 3......3 C&J
etc...
Post WOD
10 Minute Push Up Test

Overhead Squat 5-5-3-3-1-1 (30-30-40-40-50-60-70) 70 # New PR (+15#)

Then,

10 OHS 135/95

50 Double unders

3 rounds

15# PR on OHS, but I think I exhausted myself going for a 1RM. Started at 45# for the wod, had to bail to 30# around the 6th rep/round 2. Just couldn't even hold it up any longer. I think it's time to get some wrist wraps! Did all 50 DU's unbroken the first round. 25, the second then broke into 10's for the remaining.

For Thursday..

WOD 121126:
BB Gymnastics

1) Snatch: 10X1 @ 80% (155) – rest 30-60 seconds.
2) Clean & Jerk: 10X1 @ 80% (235) – rest 30-60 seconds.

Conditioning

Run 800m
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#

For time.

5 Rounds for Time:

400 M Run
15 Overhead Squats

skill
- EMOM for 5 minutes: 1 strict muscle up
- some pullovers
- overhead squat/ squat snatch

strength
front squats
5-5-5-5-5
60kg-65kg-70kg-75kg-80kg. (with 3 mns b/t sets)

WOD
3 rounds for time of:
7 squat snatches 40kg
14 ring dips

Skill
4X5 Strict Weighted Pullups 10kg (10s rest)

WOD
For time:
110 pound/50kg Thruster, 15 reps
Run 200 meters
95 pound/42.5kg Thruster, 20 reps
Run 400 meters
65 pound/30kg Thruster, 30 reps
Run 800 meters
I expected to do the 800m run much faster, but my lower back got really tight after the first round and I felt awful. It's been a while since something like this has happened in a wod.

20 kb push presses r/l (53/35)
1 air squat
19 push presses r/l
2 air squats
18 push presses r/l
3 air squats
...
...
...
1 push press r/l
20 air squats

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STRENGTH:
Front Squat 10-8-6-4-2
Strict HSPU 2-4-6-8-10

ME:
5 rounds
Front Squat (135/95) X 6
Pullups X 10
Double Unders x 30 (or 90 singles)

Skill:
Weighted Ring Pushups (use weight vest or plates)
Renegade Rows
5x5

Circuit
1st Round - 30w/20r
2nd Round - 40w/20r
3rd Round - 50w/20r
4th Round - 60w/20r
Rower
Prowler
Swings
Slamball
Jump Rope