3 RFT
400m run
21 swings @24/16
12 pull ups

2 Person Team WOD
Grip It And Rip It
2 Rounds:
12 DL (275/175)
12 Muscle-Ups (3 Pull/3 Ring = 1 MU)
30 Alternating Box Jumps (24/20)
Then,
2 Rounds:
15 Hang Cleans (185/115) (Power or Squat)
15 Burpees
60 Double-Unders (Singles, 3:1)
Then,
1000m Row (If no rowers are available then run 5 laps

Total 90 min
Row 1000m
Skillwork: BMU practice for 10-15 min, 7 sets, best yellow band
HS/HSW practice for 10 min
A.
Complete as many rounds and reps as possible in 6 minutes of:
4/3 Muscle-Ups > 5 ring dips
12 Alternating Pistols
Rest exactly 4 minutes, and then . . .
Result: 4+3
B.
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Cleans (185/135 lbs) = 61 kg > skaalattu 50kg
8/6 Handstand Push-Ups 1 abmat
Rest exactly 4 minutes, and then . . .
Result: 2+4
C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Deadlifts (275/185 lbs) = 84 kg > skaalattu 75 kg
10 Burpees Over the Barbell
50 Double-Unders
Rest exactly 4 minutes, and then. . .
Result: 2+13
D.
Complete as many rounds and reps as possible in 6 minutes of:
2 Chest-to-Bar Pull-Ups
2 Thrusters (135/95) = 43kg
4 Chest-to-Bar Pull-Ups
4 Thrusters
6 Chest-to-Bar Pull-Ups
6 Thrusters
8 Chest-to-Bar Pull-Ups
8 Thrusters
. . . and so on up the ladder
Result: 8 C2B + thruster
E.
Own additional set: for time:
50 pull ups
Result: 4.42

Total 105 min
2 sets of:
10 T2B. 10 box jump, 10 lunges, 10 wall ball

Skillwork: MU practice for 20 min

A.
Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed
B.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
C.
For time:
Row 2000 Meters
Result: 8.17.3, 2.04.3/500m
avg/max HR 174/187

A.
Four sets of:
Front Squat x 6 reps @ 2111
Rest 30 seconds
Goblet or Double Goblet Walking Lunges x 16 reps
Rest 30 seconds
Push-Ups x 20 reps @ 1011
Rest 30 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60-90 seconds

B.
Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Russian Kettlebell Swings
Rest 90 seconds

M/ 38/ 134 lbs/ 5'-6"
I did 10 rounds of;
10 KB swings (1.5 pood)
10 toes to rings
12:26 I went unbroken for all sets... that was good. I didn't warm up much, and I felt o.k... maybe I should have warmed up my lower back a bit more, but I was pretty much o.k. Still this WOD is a grip burner, but good overall as well.
I did one long sking the cat and then back home... did this one with Sadie next to me.. then ran around the park with her for a bit to loosen up a little more.
Fun WOD... I would like to do more early morning WOD.. leaves my nights more open and better sleep.
Gotta check, but I think this is a PR... NOPEr.. PR was 11:49 in the Summertime... need to reduce my time between movements.

5 Sets (straight across):
1 Press + 3 Push Press + 5 Push Jerks
[Started @ 95lbs, ended at 65lbs]

Diane (compare with 4/23/12)
21-15-9 Reps for time:

Deadlift (225/163) [135lbs]
HSPU [Box scaled]

Barbell complex @ 155# for 9min

3rds
7 HSPU
7 Muscle Ups (had to scale to jumping on rings)
20 KB Swings (1.5pd)
Rest 2min
100 Push Ups

Strength/Skill
1) 1RM Snatch
2) 1RM Power Clean + Push Jerk
3A) Snatch Balance 5x3 http://www.catalystathletics.com/exercises/exercise.php?exerciseID=80
3B) Clean Pull 5x3 Touch and go reps ( 105% of best clean)
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=98
4) 240 sec in L-Sit Position

WOD
4 Rounds (For Total Rounds):
3 Min AMRAP
7 Squat Clean Thrusters 155/105
14 Toes to Bar
21 Burpees ( Jump to target 6 in above reach)
2 min Rest

WOD 121015:

BB Gymnastics

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
- done based off 185, failed the two 95% efforts

2a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. (225)

Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.

2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, (75-95-115)
Conditioning

For time.

30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B

Time: 13:08, double kb thrusters ate me alive