Warmup:
400m Run
30/20/30

3 Rounds:
HRPU: 10
AbMat: 10

Equipment: KB (Dumbbell) 60lbs

WOD: 3 Rounds for Time
American Swing: 21
Burpee: 15
Pull Up: 9

Power Hour:
Push Jerk: 175x3 185x3 190x2.5 (only did 3 rounds because tired)

1) Back Squat **
3RM
1RM

2) Pendlay Row **
5x5

**GHD Situps in between every set

3) Run 1 Mile

1) E6MOTM Back Squat 10 x 3
SS: 10 Pullups

1) Run 5k

2) 100 Situps for time

June 26, 2013 – Competition
Workout of the Day
A.
Front Squat
*Set 1 – 3 reps @ 75% - 205lbs
*Set 2 – 2 reps @ 80% - 225lbs
*Set 3 – 1 rep @ 85% - 235lbs
*Set 4 – 3 reps @ 80% - 225lbs
*Set 5 – 2 reps @ 85% - 235lbs
*Set 6 – 1 rep @ 90% - 255lbs
Rest 2-3 minutes between sets.
B.
Five sets of:
Hang Clean + Clean
Rest as needed

worked to 185lbs started with 155lbs
C.
Three sets of:
Clean Pulls x 1.1.1 @ 95-100%
(rest 10 seconds between singles)
Rest as needed

240lbs
D.
Three rounds for time of:
30 Kettlebell Swings (32/24 kg)

20 Chest-to-Bar Pull-Ups

13:37

In teams of 6 or more complete the following:
3 Rds for Time:
100 Sit-ups
100 Clean and Jerks (95/65#)
100 Buddy Pullups
400m Team Run with 2 tire flips

Coaches Notes:
During this WOD, 4 members of the team can be working at once. When performing buddy pullups, four members working equates to 2 members on the bars and 2 members pushing them up. If two teams get to the tire at the same time, the team getting there first has the right of way.

Warm up
400m run
10 superman stretch
10 squat (hold toes in squat, then extend legs)
10 overhead squats w pvc pipe
200m run
Banded side steps (black band)
10 pull ups (green band)

WOD
20 min AMRAP
250m run
Alternate 10 overhead squats 65lbs MOD 35lbs and kettlebell swings 35kg

Rounds = 7 + run + 9 kbs

Really struggled w ohs. Started w 45lbs and had to go down in weight bc my wrists hurt so bad. Still hurt but powered through. Did sets of 3 and would finish each round w 4. Unbroken kettlebell swings.

Snatch to Max - 185 - failed @ 200 7-8 times

6x2 Squats @ 275# - made

Bench Press - 225# for 3x8

Deadlift - 3x10 @ 230

Modified "Bruck" - done with Tim as a partner WOD

23:15
4 RFT:
25 cal AirDyne
24 Back Squat @ 185
24 Jerk @ 115 instead of 135

3 rounds for max reps
1 min DU
1 min rest
106

15-12-9
Thrusters (135/95) - 65#
Wt. pullups (45/30#) - band
12:09

As many round as possible in 7 minutes of

7 Kettlebell swings, 1.5 pd / 1.0 pd
7 Sumo Deadlift High Pull, 1.5 pd / 1.0 pd
7 Goblet Squats, 1.5 pd / 1.0 pd
6+4

Deadlifts
3x5
200#

then

As many rounds as possible in 8minutes of:

8 Kettlebell swings 2.0pd / 1.5 pd
8 Floor press 2.0 pd / 1.5 pd
8 Goblet squats 2.0 pd / 1.5 pd
4+14 - rx