100m Walking lunges with 2x 12kg kettlebell

Warmup

200M Run
21 Jumping Ball Slam (20/15)
8 Strict Pull Up

1 round + run + 5 ball slams

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Strength/skill

Clean
10 Minutes To A Heavy Double
+ 3 Rounds of: 1 Minute Max Perfect Reps @ 65% of above; 2 Minutes Rest Between Rounds

75#, worked @ 55#

D.B. Snatch
12/12 each alternating
1 Minute Rest Between Sets

15# db - these were not pleasant, mostly b/c I kept falling over every time I snatched

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Conditioning

Complete 2 Rounds of:

12 Ring Row
45 Seconds Rest
10 Seated D.B. Press (45/25×2)
45 Seconds Rest
1 Minute Max Reps Box Jump (30/24″)
45 Seconds Rest

18" box!!!! woohooo! Just went in today, and was like FUCK IT I'm too lazy to set up the 10" box with weights, I'm just going to do the 18". And I DID IT. Used 15# dbs

Warmup:
JYD, cut short

Strength & skill:
EMOTM for 10min:
2 Hang Power Snatch
Start at 70% 1RM. Add weight if completed accurately within 20 seconds. If not, drop weight.

Started at 45# --> 85#. By the last round I had only popped it up to shoulder height and then snatch-grip pressed it overhead to lockout. Tired.

WOD:
3 Rounds:
In 3 mins:
-Row 500m
-Max Russian KBS (Rx: 20/16, Comp: 24/20 – American KBS)

Rest 2 mins between rounds

Rx'd it. Finished 56 swings.

Partner workout

10 rounds

A) run 400m (or around the box) rattailla tai ilman
B) round of DT @35kg
Runner sets the pace

Result is the time

Weighted dip 5x6

Shoulder press 5x6 @70%

– heaviest possible with near perfect technique, rest as needed

Pre-WOD:
- 1 Snatch
- 1 Squat Snatch or Snatch + OH Squat

WOD - for Time:
"2013 CrossFit Games Regional Event 6"
- 100 Double-unders
- 50 Handstand push-ups
- 40 Toes-to-bar
- 30 reps Shoulder to Overhead (160,100#) (If you have an axle bar use it)
- 30 Lunges, alternating with barbell in front rack (160,100#)

Group Warm-up

Then,

4 Rounds
10 Power cleans 135/95 (MOD: 80#)
15 Box jumps 24/20
20 Burpees

16:07

First time doing 80# in a wod. Brian said the first few rounds were good, but I need to remember to set up properly over the bar in the later rounds. I started to lean forward too much. Worked on form with lighter weights after the wod.

Warm Up
Row 500M
30 lunge steps
30 butt kicks
30 high knees
30 side lunges
30 PVC pass throughs
30 push ups (MOD knee)
Run 400m

Strength
3 x 30sec tire flip
3 x 30sec banded blank (black band)

Conditioning
5 rounds: 3 min AMRAP / 1 min rest
7 Push Press @ 65lbs
6 Barbell Step ups @ 20" @ 65lbs
5 Burpee over the box @ 20"

Reps: 130