Pre-WOD
1 Rep Squat Snatch every 30 seconds for 15 minutes

WOD
30 Reps for time
Squat Clean to Overhead (155/115#)

Post
Tabata Situps-100 reps in as few sets as possible

Several short metcons

@ 0 - 4 min, 4 min AMRAP

3 Front squat 70/50 kg
6 HSPU
9 CTB (-> pullups)

*

@ 8 -20 min, 12 min AMRAP (40:20)

CAL row (1 cal = 1 rep)
KB swings 24/16 kg
Carpet-over-burpees
STOH 35/25 kg

*

@ 25 - 30 min, 5 min AMRAP

16 WB
8 TTB

*

@ 35 - 40 min, 5 min AMRAP

10 double KB lunges 16/12 kg
10 KB push-ups 16/12 kg
20 sit-ups

*

@ 43 - 48 min, 5 min EMOM

30-50 DUs

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Make sure you have everything for every metcon before you start!

For time;

200m Run
21 KBS 2/1.5 P (MOD: 1.25 P)
21 Pull up (MOD: purple band)
400m Run
15 KBS
15 Pull up
800M run
9 KBS
9 Pullup

Practiced a little with the Blue kettle bell (1.5 P) before the wod. I can get about 3 up, then have to break. Work with it daily, try to get up to 5-7. I used the silver kb (1.25 P) for the workout (can get 11-12 unbroken). I just started using the purple band this week for pull ups, I can do groups of 5 in the beginning, and 2's toward the end. Stick with it, don't drop back to green!

3 RFT:
-10 Dead Lift (275/185)
-50 II Unders
-10 HSPU
-50 II Unders

Messed up on II Unders Quite a bit for some reason

Post
-3 Minute Total Plank
-1 Minute Total L-Sit

4 rounds of: (Rx is 5 rounds - but I was spent after 4 and my grip was really gone)
3 B.W. Bench Press
3 dead hang pullups
5 B.W. bench press
5 dead hang pullups
Max reps of BW bench press
Max reps of pullups - done in any way (kipping, buterfly, strict, etc.)
Score is total of all rounds of max efforts
1st Round: bench:16 pullups: 33
2nd round: bench: 13 pullups: 32
3rd round: bench 11 pullups: 29 (grip was really going - i was doing single kipping after about 22)
4th round: bench: 8 pullups: 23 (grip was really going on this one.. doing single kipping after about 17 - I should have put tape on the bar and my hands for the last 2 rounds)
Total Bench: 48
Total Pullups: 117
total score: 165
Total reps with the 8 reps strict form before each max effort:
Total Bench: 48 + 32 = 80
Total Pullups: 117 + 32 = 149
total score: 165 + 64 = 229

Partner WOD with Mrs Nev. 30 minutes Amrap, one does wall climbs while the other does 5 thrusters, 5 push press, 5 front squats. Weight 95lb/72lb. Managed 5 1/2 rounds. Count the wall climbs. 4/11, 4/9, 3/11, 4/13, 4/19, 3. Killer session.

Row 1,000 Meters, 15 Power Clean and Jerks (135/95)
Row 750 Meters, 12 Power Clean and Jerks (155/105)
Row 500 Meters, 9 Power Clean and Jerks (185/125)
Row 250 Meters, 6 Power Clean and Jerks (205/135)

25 Burpees
25 TTB
25 Burpees
25 HSPU
25 Burpees
25 AS
25 Burpees
25 Pull ups

oh boy!

“FILTHY FIFTY”

50 – Box Jumps (24/20)
50 – Jumping PullUps
50 – KB Swings (35lb/20lb)
50 – Walking Lunges
50 – Knees To Elbows
50 – Push Press (45lb/35lb)
50 – Supermans/Back Extensions
50 – Wall Balls (20lb/14lb
50 – Burpees
50 – Double Unders

FOR TIME

i DIED on wall balls and burpees. about 14min to get to wall balls and total of 26:52 to finish

200/150 Burpees - your weight in kg (Example 80kg men will do 120 burpees), for time.
Every 120 sec you must do 2 robe climbs + 10 DU or 25 single robe jumps.
Rest 4min.

Finisher:
3 rounds for time: 500m row, 12 reps power clean 60/40kg, 9 pull ups,
6 back squat 100/75kg

Your time is burpee's time + Finisher time.