3 Rounds For Time:

7 Around The Worlds #105
11 Box Jumps 24"
15 Ring Dips

14:44

150 Kettlebell Snatches for time @ 24kg/16kg.

*These are total reps for both arms. Each time you break, accumulate 5 push ups. Push ups are done after the workout. Putting the KB down or holding the KB in any position other than the overhead rack is considered a break.

**Compare to 121611.

Beginner: Scale movements and load as necessary.
Advanced: Complete the workout unbroken.

Result - 9:16minutes Unbroken, 12KG Kettlebell

Skill focus - Snatch:
Spend about 10 minutes on the following areas for mobility to prep for the workout:-
Hip/Knee External Rotation
Shoulder Internal Rotation
Overhead Position

Upon completing the mobility drills, spend another 10 minutes working on Snatch skill warm-ups:
First Pull 10-15 reps
Second Pull 10-15 reps
Second Pull + High Pull 10-15 reps
Snatch Balance 10-15 reps
Snatch 10-15 reps

then:-

In 15 minutes, complete as many reps as possible of:
3 Power Snatches @ 45kg/30kg
15 Double Unders

**Compare to 021512.

Beginner: Scale movements and load as necessary.
Advanced: Power Snatches @ 60kg/40kg.

Result:- 9R (20KG, Skips x3)

Sprint Intervals:

10 x 100m - reps 1 thru 4 done in the 15s, reps 5 thru 10 - 14.75, 14.52, 14.31, 14.03, 14.43, 14.23
4x60m (flying start) - 7.9, 7.75, 7.62, 7.47 (best times in months!!)

Shoulder press
6x 95#
6x 100#
6x 105#

4 rounds for time of:
50x double unders
30 seconds on the airdyne
10x tire ghd sit ups

Bench Press:
-5 @ 75% of 1RM
-5 @ 80% of 1RM
-5+ @ 85% of 1RM

Metcon:
For time (15min. cap):
- 100 double unders
- 30-20-10 rep-rounds of:
--- box jumps
--- sit-ups
--- ring dips
--- pull-ups
- 100 double unders

Bench: 225(5), 245(5), 275(5)
Metcon: made it to the round of 10s. Completed two statiosn (sit-ups) before time expired. Finished WOD at 15:40. I have got to get better at the kipping pullups. Will be applying more practice to getting the rythym down and consistent.

1 x 5 deadlift = 185lbs

then…

CF Games Masters WOD#4:

10 deadlifts (195/155) = 155 lbs
20 pull-ups = used black band
30 box jumps (24/20) = used 20" box
40 kettlebell swings (1.5/1.0) = used 16kg KB
50 double-unders
40 kettlebell swings
30 box jumps
20 pull-ups
10 deadlifts

Time cap 22 minutes

*Missed the time cap but continued on to finish the wod (23:21)

1-1-1-1-1 clean & jerk = 85 lbs

then…

5000lbs ground to overhead = used 50 lbs
1st rest do 5 handstand push-ups, 10 pull-ups, 25 squats
2nd rest do 10 HSPU, 20 pull-ups, 50 squats
3rd rest do 15 HSPU, 30 pull-ups, 75 squats
etc

Time cap: 20 minutes

Completed 66 reps = 3300 lbs

1 x 5 deadlift = 230 lbs

then…

8, 7, 6, 5, 4, 3, 2, 1 of the following sequence:
1 deadlift @ 40% = used 85 lbs
1 hanging power clean
1 push jerk

8 burpees after each set

if you set the bar down during the movement sequence, do 3 burpees

Back Squats:
-3 @ 80% of 1RM
-3 @ 85% of 1RM
-3+ @ 90% of 1RM

Metcon, for time:
-21 front squats (135/95)
-18 HSPU
-200m run/row
-15 front squats
-12 HSPU
-200m run/row
-9 front squats
-6 HSPU
-200m run/row

Squats: 185(3), 195(3), 205(3)
Metcon: 13:19 (front squats at 115#, and HSPUs were essentially "elbow bends")