50-40-30-20-10
DU + Situps (anchored)
did unbroken for first 50 then had a bunch of trip ups on the DUs but basically went steadily through all situps with no breaks at a good speed.
trip ups on the DUs slowed me down... I treated this as a Post WOD burner - so just wanted to keep up a good pace and get a good burn.
Fun... haven't done it in a while

Metcon 1:

5 Rnds - 10 Push Press (155lbs), 20 Back Ext

Time: 11:40

Metcon 2: Row 2 mins (calories = reps), rest 1 min, 4 min AMRAP (15 pushups, 10 pullups), rest 1 min, 4mim AMRAP (15 jump sq w barbell bar, 10 T2B), rest 1 min, 2 min row (count calories)

Reps: 245 (BAD!!! - tired form Metcon 1)

Outlaw 121204
BB Gymnastics

1) 7X1 3 Position Snatch (low to high) – heaviest possible, rest 60 seconds,

- Last few sets at 125

2) 7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds
- 205lb

Strength

1) Back Squat:
1X8 @ 70%, 260
1X5 @ 80%, 295
1X3 @ 85%, 315
3X2 @ 90%, 335 (failed very last rep)
– rest as needed.

2) Front Squat: 7X2 @ 70% (225) – rest exactly 40 seconds (based on 121201).

Skill
Snatch and C&J
Did about 50 singles of each today! My technique is now a hundred times better than it was before.
+ Tabata Weighted Plank Hold (10kg)

Press. Build to new 1RM
Press 5 3 3 1 1 1 (40 45 50 55 60 65kg)
Then using 50-55% complete (30kg):
2 Rounds of:
5 Press
10 Push-press
15 Push-jerk
*Resting the bar on the ground or rack constitutes a penalty of 3 burpees to be completed the end of the workout.

MONDAY 121119
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Pre-WOD:
1X20 Back Squat (+5%)
Warmed up doing: #45, 65, 95 then did #115 and didn't break! My last 1x20 was at #110.

WOD - 7 Minute AMRAP:
-7 Shoulder to Overhead (135#/95#) used #70
-7 Box Jump (30"/24") stepped up on a 20" box
5 rounds, 5 OH

Post-WOD:
-50 T2B in as few sets as possible. Did all GHD (10,10,5,5,10)

DE: Barbell Row 7x3 @ 65% 1RM

5 - 5 - 5 - 5 - 5
Front Squat

45-50-55-60-65

Hang-cleaned it up prior to first squat.

5 Rounds
800M Run
30 KB Swing #70
30 Pull-ups