10 rounds of 10 DL with 155 lbs + 10 pushups
I did this at my lunch hour at mid city gym in 7:55
This is a good workout, but I think the official version was with 15 reps per movement. I did not have any chaulk and wanted to do this one hard and fast so I did 10 reps per. I think the official version was only using 135 lbs, and I wanted to go a little bit heavier.
Next time I'd prefer to use chaulk and try 15 reps each possibly. I think that I will end up breaking up some sets but that's o.k.
I did this is 7:55. I was really feeling it a bit in my grip, and my hamstrings, but not much in the chest and triceps... I think that only 10 reps made it mostly felt in the DL.
I did a lot of DUs and stretching in warming up.
Post WOD
I stretched out & did 3 sets of 10 T2B. They were all unbroken and I did that mostly to open up my body in a different way after stretching out.

Skill:

Power Snatch + Snatch Balance
2-2-2-2; 35-55-75-80 lbs.

Strength:

Shoulder Press
5-5-5; 65-75-85 lbs.

MetCon:

AMRAP in 10 minutes:

3 HSPU
6 TGU Sit-Ups (3R & 3L) 25 lbs.
9 Deck Squats

Score: 6 + 1 HSPU

CLEAN AND JERKS-30 FOR TIME (35 LBS)

Max rounds in 3 minutes of:
3 Power cleans, 45 lbs
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

2 rounds plus 3 power cleans
2 rounds plus 2 push-ups
2 rounds
2 rounds plus 6 push-ups (gpu)
2 rounds plus 3 power .cleans (gpu)

Warm Up: 15 arm circles w/ plages each way, 5 clapping push ups, 5 laying medball toss

Strength: bench press
5-5-5+, then 1 set AMRAP @ 70% day’s weight 93lb 5+ (8) 70% (20)
superset with 4 sets, alternating
AMAP strict pull ups (14) blue band
AMAP srict chin ups (14) blue band

Met Con: 7 minutes AMRAP
100m shuttle sprint
5 push ups
10 sit ups 7 rounds + 5 pushups

Mobility: elbow against wall, doorway stretch

15 min amrp:
21 burpees
15 kb swings
15 kb squat
9 ring dips

“Filthy 50″

For time,

50 Box jumps 24/20

50 Jumping pull ups

50 KBS 16kg

50 Walking lunges

50 K2E

50 Push press 45#

50 Back Extensions

50 Wall balls 20/14

50 Burpees

50 Double unders

Time: 41:27

AMRAP 8:00
8 Pushups
10 Med Ball Cleans
12 Situps

5 RFT
10 Hang Cleans (185/115#)
30 II Unders (Modified: 30 Lateral Bar Jumps)

Post WOD
50 Weighted Sit Ups
50 Unweighted Sit Ups

Buy In-
Strength: Press Wk 2
115x3, 130x3, 165x3 (supposed to be 145#)

WOD
For Time:
21-15-9
Handstand Push Ups
Knees to Elbows
7:49, missed first few reps on getting to elbows, didn't not rep myself, no RX'd.

-Cash Out-
3 x ME Ring Dips
*Rest 1 minute between each set.
12, 8, 6