CFM game of "SPUD"

Squats
Pushups
sitUps
Dash (100m * round #)

Round 1= 10
Round 2 = 20 etc

Played four rounds.
Team lost game, did
Round 1 SPUD
Round 2
Round 3 SPUD
Round 4 SPUD

At end of game, did round 2 (except for dash).

Super-Light work on AirDyne

10 minutes at level 4

a few double unders

a few pushups

a few TGU

Outlaw 10.23.2012 -

BB Gymnastics
1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 3X1 @ 90%, 1X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec.

Strength

High Bar Back Squat:

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest as needed.

Failed at 300#. Dropped the weight to 225# and tweaked my wrist cleaning it up to rack on the squat rack. Taking a week off.

Conditioning - Didn't do this after the Back Squats.
3 rounds for time of:

Run 400M
21 C2B Pullups
12 Deadlifts 275/185#

Warm up
Run
My pullovers
Bridges

Dead lifts
Hspu
Run

Teams of 3

7 Alternating Dumbbell Snatches (30/20)
10/7 Calorie Row
7 Burpees over Rower

1000m row
1 min rest
1000m ski
1 min rest
1000 bike

1Power Snatch+2 OHS 4sets
1Power Clean +2FSQ+1Jerk
Back squat 5x4

For time:
20^2m run
20 DB snatches
20 T2B
20 deadlifts
20^2m run
20 pull-ups
20 hang power cleans
20 push jerks
20^2m run

Rx: barbell 60/40kg
DB 22.5/15kg

Alternating on the 2:00 for 12:00:

200m row + 40% muscle ups
200m row + 5 SDHSPU

build in deficit across the rounds on the SDHSPU

Class is at 4:30 on Monday

Skill:

20 min to find a one rep max (or refine technique) snatch.

WOD:
4 rounds for total time:

Gate sprint
10 C2B pull ups
10 thrusters (115/85)
20 Burpees
- rest 2 minutes