Class will be at 4:30 Monday:

Skill:
EMOM X 12
A) 30 double unders
B) 2 Hi Hang snatches @ 70-80%

Conditioning:
Part one -
10 Burpees then immediately into a stoplight run

• rest 3 minutes (clock starts when the last person gets back)

Part two -
7 minute AMRAP:
3 Power cleans (135/95) had to bench due to back
3 shoulder to overhead
3 pull ups
Continue up 3,6,9..etc in reps until time

Round 9 complete.. 6 cleans into round 12

Front Squat 3×5 -80% of current 1RM
Did it @ 185lbs

Push Press 3×5 -80% of current 1RM -Must clean from ground
Did it @ 125lbs

then, 21-15-9 Overhead Lunge 95m/65w Power Snatch -Must use same bar and weight for both movements -Lunge in place

85lbs

Sprint Intervals:

60m - flying 60m - 6x60m in the curve - all done between 7.2 and 7.7. Rest 3 to 4 mins between reps.

Strength:

Back Squat (high bar) - 4x135, 4x155, 4x185, 4x205, 4x225, 4x245, 4x265, 4x285, 4x305, 4x325, 1x345 (lower back was fatigued and legs tired from sprint workout)

Deadlfit - 6x225, 6x315, 6x365, 6x405

7 Min AMRAP 7 PP 75 lbs, 7 KB swings 40 lbs, 7 Burrpee Box Jumps 20"
I completed 6 complete rounds in 7 minutes.
This was fun, and I was pretty good at the burpee box jumps which I was thinking would really tax me. I did the box jumps laterally and it wasn't too bad.
The KB swings were really easy actually.
The PPs got a little tiring actually.
I think if I practice and went out a little faster I might have a chance at 7 rounds.
In the actual event, you would have 3 mintues rest and then start the 5.4 mile obstacle race.
After this I went bike riding with the kids and then swimming with Brady and then bike riding again for a bit with brady and then both kids.
Great day!

I warmed up well and then did a ladder of 96 lb thrusters. I started with 1 rep on the 1st minute and then 2 on the second and so forth.
I completed 12 rounds and then got 10 in the 13th minute. I did wrap my wrists with tape and that did help. I kind of hit the wall at minute 12. It was all unbroken until 12 and then breaking it up tood a lot of zip out of my recovery for the next minute. Until minute 12, I was doing them unbroken and then resting for about 40-45 seconds.
I then went right into the pullups.
I completed 16 reps in the 16th minute and then just stopped and got a very little stretch.
Good workout.
88 Thrusters
136 Pullups

500 Meter Run
25 Push Ups
25 Abmats

500 Meter Run
15 Push Ups
15 Abmats

500 Meter Run
5 Push Ups
5 Abmats

RX

*Jodi

Buy In:
600 Meter Run

Cash Out:
1600 Meter Row
50 Abmats

**Ran a total of 2300 Meters (Warm Up (2), Buy in (6), WOD (15), NO WALKING!!!

WOD A

3 Minutes
S2O - 65 lbs - 22 reps

1 Minute Rest

2 Minutes
Power Cleans - 65 lbs - 23 reps

1 Minute Rest

1 Minute
Bar Burpees - 14 reps

59 Reps

WOD B
8 Minute Amrap

25 Air Squats
20 Pull Ups - Blue Band
30 Double Unders / 60 Singles (Singles

3 + 29 (344)

Buy In:
600 Meter Run

Cash Out:
1600 Meter Row

1 Minute Walking Lunges - 19
*Run 50 Meters
1Minute Handstand Push ups - 10 - DONT COUNT
*Run 50 Meters
1 Minute Rowing - 205 Meters - DONT COUNT
*Run 50 Meters
1 Minute Battle Rope - 125 - DONT COUNT
*Run 50 Meters
1 Minute Box Jumps - 20" - 14
*Run 50 Meters
1 Minute Sledgehammer - 35
*Run 50 Meters
1 Minute Burpees - 14
*Run 50 Meters
1 Minute Paleo Chair -0 DONT COUNT
*Run 50 Meters
1 Minute Slam Ball - 26
*Run 50 Meters

*Lowest and Highest Reps dont count. Rowing and Paleo Chair do not count.

Buy In:
Warmup Run + ½ Mile Run - .65 = 8:19

7 Min Amrap

15 abmats
20 Back Extensions
25 Double Unders / 50 Singles*

4 + 39

Cash Out:
½ Mile Run
.25 - 5.5
.25 - 6.0
5:51

Every 30 on the 30:

dead lifts (heavy)
3reps every 30 seconds

Rx: 115lbs
I did: 105lbs

Then...
Death by:
walk walks
burpees
I got to 6 minutes (6 wall walks/6 burpees)