4rds for time:
Hand Release Pushups (20)
kb swings (15 at 60 lbs)

with Mike!

7 Deadlifts
3 Hang Power Clean
3 Push Press
3 Lunge/each
7 Back Squat

Max weight 155

Warm up
2 times around the loop
1 min T spine smash
10 Shoulder dislocate
10 Pushups
10 Lunge with a bar in the front rack
10 Press
10 Lunge with bar OH

Strength Deload week
OH press using 90% of your 1RM + 5lb
10 strict press with empty bar
40% =95 x 5
50% =105 x 5
60% =115 x 5

WOD
400M run
then 2 rounds of
20 Push press 65lbs
25 Step up with KB 53/40lbs on a 20in box
25 KB swing 35lbs
20 KB facing burpee
400M run

Posted on 5 December 2013

Deadlift - work to 3RM - 365
15 RM - 275 - 2 rergrips, immediate repulls (grip failing)

5x5 Strict Press - 145

5 rounds:
10 Rope Smash
Sled down/back hi/low w/ 115
7 Pull-Ups
10 KB Swing @ 50#

3sets:
Jack Knives +
Bulgarian Bag Swings @ 20#

Not sure if the scale was accurate, but 209#

21-15-9:
225 lb. deadlift / handstand walk in meters
8:45
Then 1/2 strongmanWOD 11/28:
10 KB snatches & 50lb. / 200yd. run
5 rounds

On the 10:00 x 3 Rds

250m Row
15 t2b
15 wb
250 Row

Score is slowest round

20 Min AMRAP
10 Pull ups
10 Sandbag thrusters (63# bag)
10 Box jumps (24")
10 Burpees

6 rounds with 1 sec left on clock. Nothing pushes the pace like the clock, well except for another competitor.

Squats 10x3@185

Then

3 person Team Wod - 15 min amrap
Pace setter - one team member runs 100m w 30# sandbag, lunges 20m while
one team member rows continuously for calories
one team member completes as many wallballs as possible.

Rotate wallballs to sandbag, rower to wallballs for 15 minutes. Count total reps wallballs and calories rowed

Warm Up:
3x
10 Hump the Grounds (a.k.a. push ups)
10 Turtle Up and Downs (a.k.a. squats)
10 Turtle Rolls (a.k.a. sit ups)

Mobility:
Pain ball on feet
Pain ball on hip flexor

Max Effort:
1 Rep Max Box Squat*
255 LBs (PR)

*The lift only counted if we maintained correct form. If our knees came forward or we had to rock forward to get off the box, it did not count.

MetCon:
4x
15 Russian Kettle Bell Swings (70 LBs)^
15 Box Jumps (24”)
30 Double Unders