A. BS @ 3011; 10,10,10,10,10; rest 3 min SCORE: 275#
B1. Press @ 12X2; 4-5 x 3; rest 30 sec SCORE: 175, 185, 195#
B2. CTB chin ups - AMRAP (-2) x 3; rest 3 min SCORE: 22, 16, 15
+
15,12,9 @ 100% x 2:
PC - 115/80#
Burpees
REST 8 min b/t sets
SCORE: 4:57, 5:59

Notes:
- add weight per set for BS - slight jumps
- pause 2 sec on rack and 2 sec overhead for press
- go for it for both sets on circuit

10 mintues of Every Minute on the Minute 3 reps of Front Squat using approximately 85% of 1 Rep Max. My 1 RM = 215 lbs so I went up a little bit and used 185 lbs for the FS
Warmed up with:
bar x 8
85 x 8
105 x 5
125 x 5
145 x 5
165 x 3

185 x 3 (I didn't use a belt until the 8th min. - then I used it to prevent any injury if I rounded my back.. good thing as this was hard on the last 3 minutes)

I rested for about 8-9 minutes and did a Post WOD quick and hard conditioning of:
21-15-9
Pullups & Pushups.
I did that in 1:50 (much faster than I thought I'd do... I really just walked around and got my wind back and tried to relax, then hit it hard.
Stretched for about 5-10 minutes and went home.

Strongman WOD: Stones Ground to Shoulder (115/65) 5 rounds: 1 minute work, 1 minute rest
95#bag
14-13-12-11-8

WOD: 3 rounds for time: 15 Toes to Bar 15 Ground to Overhead (95/65)
45#
7:22

EMOM: Climbing DB Rows (1 Push up holding dumbbells + 1 triceps extension = 1 Row)
1st minute: 1 Row, 2nd minute: 2 Rows, 3rd minute: 3 Rows....
Went 9 minutes with 15 lbs for the first 4 minutes and 20 lbs for the rest.

EMOM for 16 minutes:
15 Double Unders
4 Strict Chest to bar Pull-ups

Did 10 triple unders in a row warming up. Did a few during the WOD, too.

Στηθος - press 40Kg x 8 x 2
Πλατη - pull (machine) 50Kg x 8 x 2
Δικεφαλοι - 7Kg x 8 x 2
Τρικεφαλοι - 7,5Kg x 8 x 2
Front Squat - 20Kg x 10 x 2
Γαστρο (machine) - ? X 8 x 2
Knees to chest. 15 x 2

@ Joe

4 Rounds

30 Double unders

20 Wallballs 20/14

10 Push jerks 155/105

Time 30:57

Wow! Maybe I shouldn't have tried for Rx... ha ha. I made it but it was very slow going. I did the wall balls in sets of 5. The push/split jerks were in sets of 1! I need to work on bending straight down (not over) when I jerk/push press. Old PR for clean & jerk, on the board, was 100. Guess that was an old # so I changed it to 105!

Warm Up

2 Sets of 10 yards with 10 Yards sprint of:
High Knees
A-Skip
Knee Hugs
Quad Pulls
Side Lunge
Spider Walk
Sink Bugs
Broad Jump
Power Skip

Mobility

20 PVC Pass Throughs
20Halos
Banded Overhead Distraction
Plantar Surface and Calf Smash

Strength

Deadlift (5x5) --- [110#]

5 x 5
Rest Exactly 2mins

WOD ---- [16:13]

200m Overhead Lunge ---- [10#]

Every 2mins Run 200m

20min Time Cap

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
Lots of Pole Vault Drills and Takeoffs (no bend)
4x120m Sprints at 70%
1 Lap of the Infield + Static Stretching (Cooldown)

3 sets @ 95%:
10 TnG DL AFAP - 40% 1RM SCORE: 185#
AD 20 sec MAX effort
rest walk 4-6 min
+
3 sets @ 95%:
10 heavy russian swing SCORE: 88#
Row 20 sec MAX effort
rest walk 4-6 min
+
10 PS - 30% 1RM TnG AFAP SCORE: 95#
Run 20 sec @ 95%
walk rest 4-6 min

Notes:
- speed and effort is goal in these sets
- extend rest times into late portions of 4-6 min as needed, record rest times
- ensure you open up hips and do specific prep prior to each of 3 sets

100 air squat
5 MU
75 air squat
10 MU
50 air squat
15 MU
25 air squat
20 MU
I was a bit sore in the legs from the FS WOD I did a couple days ago.. so I tried to get my legs warmed up
I had a soft pad underneath me so i could drop down when done with the MUs (GOOD IDEA for next time)
Not as bad as I thought.
As Rx: 14:50
The first 5 MUs I did unbroken. (I did not tape my wrists at all this time)
10 MU: 4,4,2
15: 4,4,3,2,2
20: 3,3,2,2,2,2,2,2,2

I got about a 8 minute stretch all over and then went home

last time I did this: 7/23/12 - 16:02 outside at O.C. MD. - the setup was not too good last time as I was getting scraped by the tree.