"Ship"
9 RFT
7 squat cleans (185/135#) 105#
8 burpee box jumps (36/30") 24"

"Morrison"
50-40-30-20-10
Wall balls (20/14#)
Box jumps (24/20")
KB swings (53/35#)

Partnered with Matt

This was at Angela's globo gym

1) run 1 mile (7.5 mi/hr)
2) 3 sets of 10 reps bench press (145, 165, 185)
3) run 0.5 mile (8.0 mi/hr)
4) 3 sets of 10 leg press (275, 315, 345) [waiting for squat rack to open up]
5) 3 sets of 10 back squat (185, 225, 275)
6) 3 sets of 10 curls for the girls, standing, preacher curl bar ( 75, 75, 85 )
7) 50 sit ups playing catch w/ a 4 lb medicine ball w/ Angela

A.
Three sets, not for time, of:
Rope Climb x 2-3 ascents
(start each climb from an L-seated position)
Dragon Flags x 4-6 reps
B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

A) done
B) 4 STO (cut the HSPU to 8 because I was running out of time and staring at the wall waiting for the fatigue to dissipate, whacked my chin 2x with the bar on STO…just struggled with this today)
C) 17 STO (cut the HSPU to 5)
D) 19 PU (5 HSPU)

L2
Power Clean
8 x 2 (heavy, 60 seconds rest) (195lbs)
then add 10% more weight
15 x 1 Clean Pull (215 lbs)
Post WOD
Unweighted Glute Ham Raise
100 Reps
Banded Hamstring Curls
100 Reps
Trunk
Abmat Butterfly Sit ups
100 reps

Workout of the Day
Complete 10 Rounds
Sprint 1/2 Gasser
Ring Dips— MAX REPS
*Rest 45 seconds between rounds
Post total reps completed to comments.
———————————
Strength

L2
Front Squat
3RM (245 lbs)
Bench Press
5RM (225 right arm pain had to stop in warm-up)
Post WOD
Banded Tricep Pull Downs
100 Reps
Trunk
50 Evil Wheels

"Randy"

30 Snatches 75 lbs /55 lbs

Strict Ring Dips 3 sets x Max reps(resting 3 minutes between efforts)

then:-

In 10 minutes, complete as many reps as possible of:
Back Squats @ 60kg/40kg

Rest 2 minutes, then:-

Run 1km for time.
Beginner: Scale movements and load as necessary.
Advanced: Back Squats @ 70kg/50kg.

Result:- 10,8,8 (Orange Band) , 88Reps (40KG) / 6:42min

every minute on the minute for 7 minutes do:

2x backsquat @90% of 1 RM - I did 205 instead of 230. I did practice set with 235 only got 1, first set with 225 and it was really really heavy so I went down.

5x3 front squats - heavy on first rep stay down for 3 seconds.

I did 165 after doing first set with 185 and having it be really hard :)

2012 Masters Games Workout 3:

1 Rnd: 1000m row, 30 Cleans, 50 Burpees (note: did hang cleans vs power cleans)

Time: 12:15

Elements work: DUs and Row - 250m - :45, 500m - 1:39

PreWOD
Back squats 1RM (180)
5 - 60% @ 110
5 - 65% @ 115
5 - 70% @ 125

WOD:
400m run (did 400m row due to ankle injury)

10-9-8-7-6-5-4-3-2-1
Mini Man Makers (45-25)
T2B (Modified with situps and GHD situps)
Air Squats

400 m run (did 400m row due to ankle injury)

Time: 21:04