2nds - 10 of each
Power Clean @ 135#
Abmat Situps
Burpess
Ball Slams @ 30#
Power Snatch @ 135#
Row 200m
KBS @ 2pood
WallBalls @ 20#

Frist Round: 7:14
7 min rest
Second Round: 7:27

Warm-up Drills
Run 800m
Burgener Warm-up x 3 rounds (PVC)
Two Rounds for Quality of:
5 x Deadlift (45/30)
5 x Hang Power Cleans (45/30)
5 x Front Squats (45/30)
5 x Press (45/30)
5 - 8 minutes of Mobility

'Team Nutts'' (08.24.2012)
With only one teammate going at a time work through the following movements.
10 x Handstand Push-ups - scaled to box stink bugs
30 x Tire Flips
25 x Box Jumps (24'')
50 x Pull-ups - scaled supine ring pull ups
50 x Thrusters
800 x Single-unders
Run 200m (45lbs)

FOR STRENGTH: 8-6-4-2
Double KB thrusters
Strict Pullups
Deadlift

Finisher:
Double kb thrusters (53/35)
burpees
5-10-15-10-5
*What's worse than barbell thrusters? Double kettlebell! Enjoy the moment and relish the discomfort.

Skill
Butterfly Kipping Pullups 21-15-9 (1 min rest)

Endurance
10x400m (2 min rest)
Split times: 1:25 - 1:46
This destroyed my lungs!

Strength
Shoulder Press 3x5 50kg (3 min rest)
12-9-6 40kg (1 min rest)

WOD
9-7-5 Reps for time of: Unbroken Snatches + 36" Box Jumps
Tough little burner!

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips - sub'd 25 bar dips
20 Knees to elbows
30 Kettlebell swings, 2 pood - scaled to 1.5 pood (55 lbs. dumbbell)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball - did not do, can't through ball against the wall
3 Rope climb ascents - did not do, no rope

box jumps again are surprisingly hard for me. lunges, pullups, dips, situps, back extensions all unbroken. worked out alone, need some on to help push through some extended breaks I took.

21-2230

-Buy In-
Gymnastic Skill Work: Hollow Body Rocks, Kipping, Walking on your Hands, etc.
5 UB MU's
handstand walk practice
handstand shoulder touches

WOD
For Time:
Row 50 Calories
150 Double Unders
Row 50 Calories

-Cash Out-
3 x 50m Plate Pinch Farmer’s Carry
10&25# plate
Snatch technique work
15 GHD situps/10 T2B
10/10
10/5

Power Clean 3-3-3-3-3
*Compare to 081412.

then:-

Three rounds for time of:
Run 400m
15 Wall Balls @ 10kg/5kg
15 Pull Ups
Beginner: Scale movements and loads as necessary.
Advanced: Complete movements unbroken.

Result:- 40.50.55.60.65 , Pull+O - 19:07

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

tuck jumps for du's
Regular dips for ring dips
70# db kb swing
9 towel pu's

Bench Press
155 x5 - 175 x5 - 185 x3 - 195 - 200 PR!!! - 205 (fail)

Clean 3 reps then split snatch
95 - 115 - 125 - 135 - 135

Squat Snatch Technique
95 - 95 - 95 - 95 - 95

Notes: PR on the bench! Finally hit 200#. Continue to work on squat snatch. Stand tall and elbows high before dropping under bar.