For time:
30 GHD sit-ups
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups

full decline
155# deadlift
Tuck jumps
65# ohs
No help pu (took longest)

20 Back Squat @60
15 Pull Up
10 Push Press @60
100 DU
20 Front Squat @50
15 Pull Up
10 Push Press @50
100 DU
20 OHS @40
15 Pull Up
10 Push Press @40

Buy-in: 5 rope ascents
WOD: Brenton
Brenton”

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Cash out: 5 rope ascents
100 double unders
20 - 145# PP

For Time

70 Burpees
60 Abmats
50 KBS 1.5/1p
Pull-ups - I optded for ring dips to work on strength. working on keeping my body in a straight line, and not letting my butt drop
HSPU: Used a 24 in box. was realy parellel at first and had to move my hands further and further from the box in order to finish. WOW they were tough.

Warm up
300m Row
"Junk Yard Dog"

Mobility
Foam Roll
-Hip to Knee front,back,sides
-Shoulders

Bands
-Shoulders
-OH Squat Prep

WOD

"Karabel" aka "Broken Step-sister

This is a combo of Karen and Isabel...

10 rounds for time
3 Snatch 135/95 1st Scale 115/75 2nd Scale 95/65
15 Wall Balls 20/14

Time 17:18

This WOD was nasty... I was going to push 115# for snatch but decided on 95# at the last minute...I am glad I did, it helped me keep my form true. This got pretty tough the last 3 rounds.

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

Bench Press:
-3 @ 80% of 1RM
-3 @ 85% of 1RM
-3+ @ 90% of 1RM

Metcon:
Until unable to complete a full round, EMOTM:
-10 wall ball shots
-15 strict push-ups

Deadlift: 275(3), 295(3), 310(5) (PR for 5 reps)
Bench: 190(3), 200(3), 210(3)
Metcon: skipped out- decided to make this just a strength day

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

Bench Press:
-3 @ 80% of 1RM
-3 @ 85% of 1RM
-3+ @ 90% of 1RM

Metcon:
Until unable to complete a full round, EMOTM:
-10 wall ball shots (20 lbs)
-15 strict push-ups

Deadlift: 185(3), 195(3), 205(5) - Need to retest 1RM - don't think my standing 225 is accurate
Bench: 160(3), 170(3), 180(3 - with minor help) - chest was pretty smoked after this
Metcon: 2 full rounds - did not attempt a third. I was wiped out after the bench and the first round of push ups.

Strength:

Deadlift - with an 9 minute clock.
Perform 4 reps on the minute for the first 4 minutes @ 75-80% of 1rm.
Rest the 5th minute and load bar to 85-90% of 1rm.
Perform 2 reps on the minute for the last 4 minutes.

175#;195#

WOD:

Complete 8 rounds for time.

2 Power Cleans (185/135),-#75
4 burpee tuck jumps.

Rest exactly 30 seconds between each round.

1. Wendler Deadlift 5-3-1

Scaled back percentages to original Wendler recommendations.
285# - 3rep
330# - 3rep
370# - 2rep, couldn't get the last even after rest

Time for a week off I think. Haven't had one since April-ish

1. Team Practice Europa WOD #1
   200 backsquat at 185# / 135#
   completed my share - 50 back squats @ 185# in 10-10-5, then 10-8-7

2. Team (Individual Component) Practice

Each team member does the following:
30 DU
20 Pullup
10 Handstand Pushup

1. Team (Individual Component) Practice 50cal Airdyne + 50 DU + 50 KB Snatch @ 53# / 35#

WODs 3&4 - Each workout is different, but to be performed in the same: style four athletes must perform each of the three drills in order. Team members cannot move to the next station until the team member in front of them has left that station. When the last team member completes his or her final movement and joins the others in the designated finish area, the workout is complete.

150 wallballs (10' high) using a 20 lb. Dynamax ball

did this early in the morning at about 5:20 after walking the dog. It was raining outside, but I was able to do the WOD under a little protection
I did this as 10 sets of 15 reps - all unbroken.
I felt pretty good with good form and no missed reps. Standing tall and really releasing made each rep go much smoother.. not forcing the movement. No bouncing off the bottom.
I think I could have gone a little faster, but I liked the way I split it up. I think next time I might go for sets of 16, and if I can keep up sets of asy 17 or 18 then I'll elliminate a whole round and therefor start to make it faster as well.

POST WOD:
a few minutes after I finished Karen I did 5 rounds of 10 perfect med ball cleans on the minute.
I was really concentrating on posterior lift on the deadlift/ initial pull, then the hip exploding vertically, and finally on really pulling myself under the ball. All reps felt good.