A.

5 Rounds

3 Deadlifts 315/210 - 115 lbs
Sandbag Shuttle (10yd, 20yd, 30yd) - 40 lbs

Rest 45 sect between Rounds

B.

Cash Out, Not For Time: 3×10-15 Back Extensions

A.

Snatch Balance 2-2-2-2-2-2-2-2 - 33 38 43 48 53 58 63 63 lb

Rest 90 Seconds between efforts

B.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1…of

Kettlebell Swings 70/55 *Russian Style - 55 lbs

1 x 20 Yard out and back sprint (40 Yards total)

4:58 min

Overhead Squat 3-3-3-1-1-1 35x3, 45x3, 55x3, 65x1, 70x1, 75x1 (OHS PR! Would like to try more weight next time)

Then,

5 Rounds

15 Abmat sit ups

20 Hand release push ups

25 Jumping squats (hips/knees to full extension at top of jump)

Time 17:34

warm-up:
3 or 4 rounds:
5-10 c2b
6-8 Pistols
6 Dumbbell Snatch (hice la ultima con 32kg)
WOD:
In team of 2 (25min.cap):
100 wall ball
100 c2b
100 pistols or Lunges con KBs de16kg en front squat position, 32kg total
100 Dumbell snatch 22,5kg (50lb) alternating arm.
(20:03 min)

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
Some Sprinting Drills (B-skip, high knees, straight-leg bounds)
Lots of Pole Vault Drills and Takeoffs (6-step - no bend)
Some Handstand Holds
High Jump Scissor Jump (1.20m)
10 BW Pullups + 3x5 Weighted Pullups (10kg)
Static Stretching (Cooldown)

All-levels WOD/Beginner WOD:
“Cindy”
5 Pull-ups (black + blue band)
10 Push-ups (knee push ups after 5 rounds)
15 Squats
As many rounds as possible in 20 min

12 rounds + 18 reps

Warm UP:

600 meter run
Dislocators & Good Mornings
Lunge W/Twist down
Frog Hops back
10 squats - 3 sec hold @ bottom
15 wall balls
15 push-ups
15 KB swings

WOD: 5 X for time
50 Sit-ups
40 KB swings - Russian (53/35#)
30 Box jumps (20/18")
400 meter run

5 Rounds for time of:
Sprint 200 Meters
1 Wall Ascent 6ft/8ft
4 Ground to Shoulder Stone
8 Deficit Handstand Push ups

Result: 14:45 110/SB

BBG 131009

1) 10 minutes to establish a Max UB 3-Position Power Snatch (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex). 135lbs

2) 10 minutes to establish a Max UB 3-Position Power Clean (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex). 205lbs

4a) 4X3 Clean Pulls from blocks (bottom of the knee) @ 110% of max Clean – rest 60 sec. 385lbs

Conditioning
Fran: 4:05

row 1000m: 3:50

Warm Up

Agility Ladder

3 Burpees After Each Movement

Mobility

Barbell Quad Smash
Single Flexion

Strength

5 x 5
Front Squat

WOD

5 Rounds For Time

10 Lateral Box Jumps (24/20”)
10 Deadlifts (135/95)
10 Ring Rows
10 Plyo Push-Ups