Pre-WOD:
-5-5-3-3-1 Snatch

WOD -5 Rounds For Time (15 Minute Cap):
---5 Muscle Ups (mod: 5 Chest to Bar Pull Ups)
-10 Toes To Bar (mod: 10 GHD Sit Ups)
-15 Double Unders (mod: 30 singles unbroken)
-20 Wall Ball Shots

Post:
800 Meter Run

Monday:
1 X 20 Back Squats (+5% if last week was completed)
For Time 10-9-8-7-6-5-4-3-2-1:
--Hang Cleans (#115/75)
--T2B

Tuesday:
Work Up to a Heavy Jerk
For Time:
3 Rds of
-5 Dead Lifts (#225/185)
-5 Box Jumps (30"/24")
(100 DU's)
3 Rds of
-5 MU's
-5 Def HSPU
( 90 O/H Walking Lunges with Medicine Ball)

Wednesday:
5 X 5 Close Grip Bench Press
For Time:
-1k Row
-30 DB Snatch/ 60 DU's
-20 DB Snatch/ 40 DU's
-10 DB Snatch/20 DU's

Thursday:
mobility/skill
6 AM Endurance
5:30 PM Yoga

Friday:
CF Games Open 14.1

Pre-WOD:
3 rounds of:
-Max reps Bench Press @ body weight
-Max Strict Pull Ups-weighted if possible

WOD - For Time
-20 HSPU
-40 Box Jump Overs (24"/20")
-60 Wall Ball Shots (#20/14)
-80 KB Swings (#53/35)
-100 Double Unders (modified: 100 unbroken singles)

Pre-WOD:
3 rounds of:
-Max reps Bench Press @ body weight
-Max Strict Pull Ups-weighted if possible

WOD - For Time
-20 HSPU
-40 Box Jump Overs (24"/20")
-60 Wall Ball Shots (#20/14)
-80 KB Swings (#53/35)
-100 Double Unders (modified: 100 unbroken singles)

wlc baseline workout
3m power snatch, 95#
:30 rest/change weights
3m power clean, 135#
:30 rest/change weights
3m deadlift, 185#

prelim - 25/20/35 - 80 total

going for 25% improvement (31/25/44 - 100)

final - 32/25/38 - 95 total
18.75% improvement

Warmup
95#
10 dl, 5 power clean, 5 power snatch
135#
8 dl, 4 pc, 2 p sn.
185#
6 dl, 3 pc

Pre-WOD:
-Find 1 round max Back Squat
-Find 1 round max Clean and Jerk

WOD:
Test #2
Maximum Weight:
15 Unbroken Clean & Jerks

*There is no time limit but the weight cannot be rested on the ground. Resting at the hang, rack or overhead is OK. At the ground, the athlete must touch and go. Score is weight used for the 15 reps (ex. 135 lbs.)

Scoring Chart:

Test 2 Clean & Jerk - Men
(4 Points) 115lbs - 135lbs
(8 Points) 135lbs - 159lbs
(12 Points) 160lbs - 189lbs
(16 Points) 190lbs - 224lbs
(20 Points) 225lbs+
Test 2 Clean & Jerk - Women
(4 Points) 75lbs - 85lbs
(8 Points) 86lbs - 103lbs
(12 Points) 104lbs - 122lbs
(16 Points) 123lbs - 145lbs
(20 Points) 146lbs+

Post: 1 attempt max time Plank

Pre-WOD:
-1 Round Max Shoulder Press

WOD: Test 1:
-Bench Press 1 rep followed by max set of Pull-ups

Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete - all the way up and down.

Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.

Post:
1K Row for time
3X -15 Weighted Sit Ups
-15 Unweighted Sit Ups

Warm Up:
-12 TGU (6/6)
-24 Good Mornings
-36 Bridges (12/12/12)
-24 Grasshoppers
-12 Supermans

Pre-Wod:
5 rounds:
-2 Dead Lifts
-7 Box Jumps (30"/24")

WOD: For Time
-800 meter run
--30 Thrusters (#115/75)
-400 meter run
--20 Thrusters
-200 meter run
--10 Thrusters

5x
20 pull-ups
30 push ups
40 sit ups
50 squats

3 mins rest between each round

Times
4:04
4:32
5:39
6:36
6:12

Just glad I finished!

5 x 10 pullups, 10 squats
Strectch out legs
100 situps

Then
9-15-21 Thrusters (45k), Dips

12:19mins