For a time:

15 Clean&Jerk @60
15 Pull-up
10 Thruster @60
10 C2B Pull-up
5 Snatch @60
5 Bar Muscle-Up

Wod
21/15/9—- zancadas con barra por encima de la cabeza

Saltos al cajon

Alex= 7’ 20”

Optional Accessory

GYMNASTIC CONDITIONING

2-3 rounds, rest as needed:

1) 10+10 Ring Circle
2) 10-15 GHD Hip Extension

RPE 3

5 rds of:

10 pistols
15 Toes to Bar
20 Double Unders

Wendler:

Back Squat: 3x225, 3x315, 3x340, 3x360, 3x385
Front Squat: 3x185, 3x225, 3x240, 3x265, 1x280 (did not try reps 2 and 3)

Metcon: Lipson

21-15-9 - 185 Back Squat (clean weight into position - no rack), KBs (53lbs)

Time: 7:48

For time:
8 deadlifts (60kg)
7 cleans (60kg)
6 snatches (60kg)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups

6 deadlifts (60kg)
5 cleans (60kg)
4 snatches (60kg)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups

4 deadlifts (60kg)
3 cleans (60kg)
2 snatches (60kg)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

5 rounds for time:

10 chest to bar
15 burpees
200 m run

"SEALFit Team Style"

INFIL:
400m walking lunges as a unit

ASSAULT TEAM OBJECTIVE:
Reps of 21-15-9
Pullups
Burpees

Run 400m

Reps of 21-15-9
KB Swings 53#
Reverse Burpees

EXFIL:
Run 800m doing Buddy Carries

6 rounds
2 power cleans
4 over the bar burpees
8 ball slams (4 each side) 30#
12 sit ups
1 minute rest between rounds
Score is weight

a WoD for my birthday!

AMRAP 12:00 (for 2012)
4x burpees (April, 4th month)
15x air squats (birthday day)
30x single-unders (30 years old)

7 rounds + 23 reps

WoD was kept simple, as it was a free class at the box, and there were a bunch of new faces!