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

Strength

Push Press 3-3-3-3-3

33-43--47-52-56

Snatch Balance 3-3-2-2-1-1

43-53-63-68-72

Wod

For Time:

500m Row

22 Pistols

18 Burpee Box Jumps 24/20

14 Ring Dips

10 Chest to Bar Pull Ups

-Buy In-
Strength: Deadlift Wk1
235x5, 270x5, 305x8

WOD
3 Rounds for Time:
10 Power Cleans (175/120)
20 Wall Ball (30/20)
15 Burpees
10:48 RX'd

-Cash Out-
2 x 50m Farmer’s Carry
100# DB

BB Gymnastics

1) 7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) – heaviest possible, rest 60 sec
- Loads varied between 185, 225, and 245 for the last one which was a PR for this complex. No misses.

2a) 3X5 Push Press – absolute heaviest possible, rest 60 sec.
- 195, 205, 205 no fails
2b) 3X5 Pendlay Rows – heaviest possible, rest 60 sec. DEMO VIDEO
-205, 205, 205

Strength

HBBS (based off 130129):
3X5 @ 70%, 265, felt good
3X3 @ 80% 300lb, really pleased with these.
– rest 2:00 minutes.

*Front Squats will appear here every other week for this cycle (but obviously not today).

Conditioning

2 min Max Double unders (120+)
-then (no rest)-

2 rounds for total reps of:

1:00 ME KBS 32/24kg (23, 25)
Rest :30
1:30 ME Burpee Box Jumps 30/24″ (15, 15)
Rest :30

-then-

100 double unders (got unbroken on first attempt)

Had to modify today's conditioning due to time. Felt pretty good though and was able to keep moving.

In Celebration of Coach Matt Slaughter's 26th Birthday!

"Slaughter" - 26 Minute AMRAP
Pick your order of exercise from the list and complete 26 reps of each movement. All reps must be completed before moving on to the next movement:
- Air Squats ** Did 26
- Burpees
- Double Unders or 260 Singles
- HSPU
- Box Jumps ** Did 26 step ups
- Ring Dips
- Pull Ups
- Sit Ups ** Did 26
- L-Sits (26 Seconds)
- Ring Rows
- KTE
- GHD Sit Ups
- GHD Back Extensions ** Did 26
- Lunges ** Did 26
- Wall Ball Shots ** Did 26 @ #6
- KB Swings ** Did 26 @ #35
- KB/DB Snatch(each)
- Dead Lift ** Did 26 @ #95
- Hang Clean ** Did 26 @ #65
- DB Push Press ** Did 26 @ #25
- Pushups ** Did 26
- Snatch
- O/H Squats
- Thrusters
- Back Squat ** Did 26 @ #65
- Front Squat
- Muscles Up (Each rep counts as 2)
- Squat Snatch (Each rep counts as 2)

1 round max reps pull-ups

Rest, then Nancy:

5 rounds for time of:

400m
15 Overhead squats (65 lbs)

WOD:

8 min AMRAP
8 HSPU
4 MU (2:1 CTB)
8 burpees
200m run
*3 rounds

Post WOD:

Max reps each set
2 x DB bench press (70lbs) - 24 reps
2 x upright row (135lbs) - 23 reps
2 x 1:00 minute battle rope
2 x ABs (T2B) - 24 reps

100 jump ropd
50 squat
50 push up
50 crunch
took 6:19
Lifting
30 rep bench close grip bar only
20 rep reg grip 75#
2x10 wide grip 75#
10 15# tri ext on bench
10 rep 30# lat row on bench
8 rep 30# curl
10 rep forward and lateral shoulder raise 10#
10 rep 70# chest fly machine
20# tri ext on bench
5 diamond push up
hang from bar....knee to chest abs 10 reg then 10 obliques (5 each side)
bench bar 75# curls 5 reps