For Time:
115lb/85lbs

• 9 Thrusters
• 9 Pull-ups
• 7 Thrusters
• 7 Pull-ups
• 5 Thrusters
• 5 Pull-ups
• 3 Thrusters
• 3 Pull-ups
• 5 Thrusters
• 5 Pull-ups
• 7 Thrusters
• 7 Pull-ups
• 9 Thrusters
• 9 Pull-ups

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

Max weight 145, I only did 9 rounds.

Push press
3-3-3-3-3-3-3

135
155
155
165
175
185 PR
185x1 f

For time:

20x front squat #205
30x box jump
40 db swings #50
50x wall ball

Subbed #185 FS

2011 CF Open WOD #5

20min AMRAP

5 Power cleans 145

10 Toes 2 bar

15 Wallballs 20

7+8

Sprint Intervals:

100M sprints - 8x100m all run bewteen 14 and 15 seconds (ran in flats, 35 degrees and windy) . Rest 2 mins between reps. Also did hurdle hops and stepovers on every other rep (4 rounds).

Muscle Up

Almost shaved off a minute from previous time

skill
5-5-5 exactly shoulder width unbroken strict HandStand pushups (3mns rest)

workout
tabada hand release pushups
(15-12-9-9-7-7-7-8)

Skill
3x15 Weighted Pushups on Dumbbells 10kg (45s rest)
3x60s Weighted Plank Hold 10kg (60s rest)
3x2 Weighted Wall Climbs 10kg (45s rest)

Strength
5-2-2-1-1 Snatch
(40kg - 50kg - 60kg - 65kg - 70kg)
2-2-2-2-1-1 C&J
(40kg - 50kg - 60kg - 70kg - 80kg - 85kg fail)
4-4-3-3-2-2-1 Back Squats
(100kg - 110kg - 120kg - 130kg fail)

WOD
"Tabata Double Unders"
8 rounds of:
20 seconds of work
10 seconds of rest

Should have gone for thirty.