WOD ---

5 Rounds for Time Josh (29:47---started to get tired around round 3 or so, great job though, getting a ton better and improving everyday)

10 Push Press (65#)
10 Back Squat (95#)
10 Burpees

Ryan's WOD Ryan (17:19---not a PR by far, but it's something)

100 Double Unders
"Karen"
100 Double Unders

2 min max Cal Row
2 min max Front Sqt (95/65)
2 min Rest
2 min max Cal Row
2 min max KB swings (Russian)
2 min Rest
1 min max Cal Row
1 min max Front Sqt (95/65)
1 min Rest
1 min max Cal Row
1 min max KB swings (Russian)

For Time:

10 Clean & Jerks 185 lbs/ 125 lbs
100m sprint
7 rope climbs
100m sprint
10 Clean & Jerks 185 lbs/125 lbs

A) Olympic Lifting Skill Complex - Clean
(3 reps of each, twice through the complex)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

as described

B) Five sets of:
Front Squat x 1 rep
1. 75% (150#)
2. 80% (160#)
3. 85% (170#)
4. 90% (180#)
5. 95% (190#) PR

C) Take 10-15 minutes to build to a heavy-ish Clean & Jerk

145#

D) Against an 8-minute running clock, perform the following in order:

Complete rounds of 21, 15 and 9 reps for time of:
65 lb. Thruster
Pull-Ups

5:34

and then,
using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.

105#

Warmup
5-4-3-2-1
KB swings
Med Ball Cleans
Step Ups

Part A
3xMax Reps Pullups
20/12/10

Part B
Death by 10m Sprints
1st minute - 10m sprint
2nd minute - 2x10m sprints
keep going until cannot finish prescribed number of 10m sprints within the minute.
score was 16 rounds + 16 reps

8 Minutes:
-800 Meter Run
With Time Remaining AMRAP:
- Medicine Ball Squat Clean Wall Ball Shot (14)

Post WOD:
-Accumulate:
3 minute plank
1 minute L-Sit

I used a 14 pound medicine ball.
Unable to to L-Sit. Did a 1 minute tricep exercise.

3 Rounds for time:

• 7 Squat Cleans Thrusters (115 lbs)
• 14 Pull Ups
• 21 Box Jumps (24")

Strength WOD

1) Bench Press 3-3-3-3-3
Completed with 225 lbs

2) Back Squat 3-3-3-3-3
Completed with 315 lbs

3) Sumo Deadlifts 3-3-3-3-3
Completed with 405 lbs

Three minutes to complete 6x10m shuttle runs (up and back =2) some part of your body must touch the ground beyond the line of your marker. In the remaining time, complete as many burpee/deck squats as possible.

Once the 3 minutes is up, your next 3 minutes begins immediately. You have these 3 minutes to complete 12x10m shuttle runs. In the remainder of the time, complete as many burpee/deck squats as possible.

Repeat (adding six shuttles in every three minute block) until you are not able to complete 1 rep of the burpee/deck squat following the shuttle runs.

To qualify to continue to the next 3 minute block, you must complete at least one rep in the previous block..

The standard for the burpee/deck squat is to begin standing. Drop to the ground so your chest hits the floor. Return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. Upon landing, roll back onto your back until your shoulder blades hit the ground. From this position, return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head.

Your score is the total number of rounds completed multiplied by the total number of reps completed over all rounds.

Bear Complex Warm Up - 20kg bar, few rounds

Bench Press:
10,9,8,7,6,5,4,3,2,1 of BW bench press...rest: work ratio = 3:1
BW = 87.5kg....RX'd and didn't have to break it up - yyyeeeewwww!
immediately followed by:
Push Up pyramid: 2 people, one doing push ups, other holding straight arm plank...repeat up and back down the pyramid
1,2,3,4,5,4,3,2,1

Inlcine Bench Press: 3 secs down and 3 secs up
In close grip = 40kg x 7 immediately followed by
wide grip = 40kg x 5

Towel Chin Ups + Towel to normal chin ups