6x4 Bench Press at

70
75
80%

205
225
245 - little heavy

FGB Style

4 minutes on, 1 minute off of:

Push Press @ 75
Deadlift 135
Box Jump 24
Pull Ups

98-80-77

A. Power Snatch - 1.1.1; high paused hang, just below knee cap, floor; rest 2 min x 5
SCORE: 135, 135, 135, 155, 155
B. PC TnG Cluster - 3.3.3 x 3; rest 2 min
SCORE: 185, 195, 205
C. 100 TGU for time - 1.5 pd/1pd
SCORE: TBD

Notes:
- work on hip speed for PS, not load
- 10 sec b/t clusters for PC, try to increase load per set
- if you fail on PC TnG sets, terminate set and start over after 2 min, do not count that set
- work on pace and rhythm for TGU - bench mark test
- record loads and time

KBS Run Thrusters

Strength
Overhead Squat
5 sets of 2 @ As Heavy As Possible (45)

Conditioning
“Nancy”
5 Rounds
400m Run
15 Overhead Squats (15)

Back squat 1x20 @130#
Bench press 3x80%, 2x85%, 1x90% (95, 100, 110#)
3x85%, 2x90%, 1x95% (100, 110, 115#)
3x90%, 2x95%, 1x100-105% (110, 115, 120#)

For Time
Run 1 mile
100 II unders
90 box jumps (24/20")
80 burpees
70 air squats
60 GHDs
50 KB swings (53/35#)
40 walking lunges
30 pull-ups
20 HR push ups
10 T2B
Run 1 mile

Baseline: Pre-SOP and box breathing, then ROM Drills. Row 250m, 30x push ups, Row 250m, 15x KB clean + thruster
35#

Strength: Bench press – Warm up then, 75% x 5 reps, 85% x 3 reps, 95% x 1+ reps.
155#x5, 175#x4, 195#x3

Stamina: Chipper, not timed: 30x Bench Press (135#-185#/95#-125#), 100x elevated push ups (feet elevated on a box), 50x KB Swing (35#-45#)
135#x 17, 5, 8;
21, 16, 17, 14, 12, 11, 9
35#x 50

7 rounds of:
3 MU
7 Thrusters with 95 lbs

As Rx: 7:04
I wanted to go unbroken for all 7 sets and to push the pace to go under 10 minutes. I did wrap my wrists and across my palms like when I do a lot of MUs and my right thumb to prevent any tearing and to provide a little wrist support.
I was feeling drained warming up.
As I got into it, I realized i was not really staying vertical on my thrusters and so I started doing my sets closer to the wall to ensure that i kept more upright and to keep the bar more in a rack position, to use my legs more. I knew that the couplet would tax my shoulders and triceps so I wanted to let my legs do most of the work adn explode through the thrusters.
Went well overall.
Good fast WOD

Warm up
Bike, then 2x
10 PVC throughs
10 iron crosses
10 spidermans
10 duck walks

Strength

3x
10 Strict Toes 2 Bar - bring down legs very slowly MOD Knees 2 Elbows
10 Weighted Superman @ 35lbs MOD superman

4x
1 min plank w/35lb weight MOD 15lb plate
20 Russian twists w/35lb plate MOD 15lb plate
25 Abmats w/35 lb plate MOD 15 lb plate

Conditioning

"Baseline" plus ..

500m row
40 squats
30 ab mats
20 push ups MOD knees
10 pull ups MOD purple band
200 double unders
Time cap 15 mins

Time 15:00+ (finished it out even though I had a rough time at the DU's)

I did this one, and it was my 5th WOD for the week. I was a bit tired and it was during lunch at mid-city gym. It was totally Rx sinec they have a real 20" box, and a good 10 lb bumper plates so it was more legit. Also of course they have KBs. I estimated it to be 20 kg, but not positive... it could have been heavier, but confident it was at least 20.
Good WOD. I got a few less than 7 complete rounds in 7 minutes. I finished off the 7th round in a few seconds past 7 mintues.
I would say I probably got about 144.
I still think I can do more than 7 now. I was tired and not overly intense and almost got 7. It's a good WOD.

Last time I did this WOD: 4/21/13 I got 126 reps.
7 Min AMRAP 7 PP 75 lbs, 7 KB swings 44 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.

13 muscle ups

tried tire flips but hands torn up from muscle ups