Strength

1) Every 45 seconds for 7:30 (22 total reps):

• 2 Deadlifts @ 60% Bar Weight (335lb)

2) Bench Press:
1X5 @ 85%, (245)
1X3 @ 90%, (255)
1X3 @ 95%, (275)
2X3 @ 100% (285, completed all sets)
– based off heaviest set from 121116, rest 90+ seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

Every even minute for 10 minutes:

3 Clean & Jerks (full squat) @ 205lb
Every odd minute for 10 minutes:

15 Burpees

*This effort should be scored by the amount of total time to complete all 5 sets of Burpees.

• Missed some of the clean and jerks. This really gased me.

Midline

1a) 2X25 UB GHD Situps – rest 45 sec.
1b) 2X15 TTB – medium/heavy, rest 45 sec.

1. Back Squat
   3RM - 295
   10RM - 245

2. Jerk Balance - up to 185
   work up to a heavy single

3. Clean and Jerk - didn't do this
   work up to a 3RM, TnG

4. For Time: 6:50
   30 Burpees
   50 Thrusters (65, 45)
   500m Row

5. 2K Row
   Moderate pace - this should be about 1 minute slower than your PR - I did this earlier in the day and treated it as active recovery - 8:45, 2,250m in 10:00

Skill
5mins Double Unders
Every 15 seconds for 1 minute: 1 Strict Muscle Up x2
I just repeated the muscle ups after an extended rest period as I couldn't do more at that time.

Strength
5x5 Shoulder Press (3mins)
40kg - 45kg - 50kg - 55kg - 60kg

WOD
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
I am not sure exactly how many rounds I did as i miscounted many times but, I am sure I did about 25.

50ft Burpee broad jump
20 weighted Abmats 20/14
20 Wall Balls (I could not toss to the 10ft mark)
20 weighted Abmats 20/14
50ft Lunge

Every 5 min, do a 1min plank. @ the end, do a 1 min wall sit.

20min AMRAP

3rounds

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

In Teams of Two:
15 Minute AMRAP:
Partner A:
* 10 Wall Balls (20/14)
* 15 Hand Release Pushups
* 20 Abmat Situps
Partner B (time keeper):
* 60m Walking Lunges --> THESE SUCKED

For the workout, you’re working in teams of two. Partner B (the one doing the walking lunges 60m at a time) serves as “the time keeper”, while Partner A completes as many rounds of the triplet as possible. Upon finishing the walking lunges, partners switch places, with Partner B picking up the triplet where Partner A left off.

Lost track of rounds, but GKG did 4 rounds of the lunges and I did 3.

Cooldown:
Bench Press - 135x10, 185x5, 185x5, 195x5, 155x10

Supposed to do 10 rounds for time.......I did 7 this time (2 more than last time)
10x Pull-ups (red band 1st 5 rounds....then blue)
10x Squat
10x Spiderman push-up
10x Sit-up
10x Burpees

19:16 at round 5

A) Overhead Squat 5@55% 5@63% 5@70% 3@77% 3@85% 3@93%; Rest 2-3 b/t
B) Squat Snatch 2 Position skill work working up to 60% 1 RM…

should really test to find my snatch/power snatch; did 55 lb today
HR pushups are so much harder...

4 Rounds For Time:
5 Squat Snatch @ 60% of 1 RM
20 Hand Release Push Up
Row 250/Run300/AirDyne .4

Variant of Outlaw 120112

Max Snatch:
Hit 175 very well and got under 195 a few time but couldn't set the wrists. Tweaked something in my shoulder yesterday, so this was good.

Max Front Squat:
315 lb (30lb PR!)

Conditioning:
5 min AMRAP:
4 x power cleans (155)
10 HR push ups
- 7 rounds

rest 2 minutes

3 min AMRAP:
5 kb snatches (53, weak/strong)
8 wall ball (20lb 10')
- 4 + 12