AM)
Row 7K @ easy pace
(get off rower every 1K for 30 sec to move around)

SCORE: Total time = 32:40. Working time = 29:10

PM) Press Cluster @ 12X2; 1.1.1.1 x 6; rest 2 min
SCORE: 175, 185, 195, 195, 200, 205

3 sets:
10 burpees AFAP
10 toes to bar unbroken AFAP
-rest walk 90 sec-
SCORE: 0:36, 0:35, 0:34

3 sets:
20-30 wall balls unbroken
-rest 30 sec-
AD 20 sec @ 95% effort
-rest walk 2 min-
SCORE: 1:41, 1:40, 1:42 (times include 30 sec. rest, but not 2 min. rest)

Metcon:

500m row, 50, Situps, 50 DUs, 400m, 40, 40, 300m, 30, 30, 200m, 20, 20, 100m, 10,10

Time - 17:58

Skill
Snatch - 60kg

Strength
3-3-3-1 Front Squats (80kg - 90kg - 100kg - 110kg)
3-3-3-1 Power Jerk (60kg - 70kg - 80kg - 90kg)

Midline/Assistance
3x10 Hip Thrusts (20kg)
3x10 seconds L-sit Hold (2m rest)

endurance
warm up: 5 minutes row at 2:10
2x2000m row (4m rest) (7:51 - 8:12) (resistance of 1st at 10)
-4 minutes rest-
1000m row (3:51)
-4 minutes-
500m row (1:53)
cool down: 5 minutes row at 2:10

I did this one early in the morning. I was a bit tight and did warm up for a little while, but not as much as normal.
I did this in about 12:15
I did a bit of stretching after and rushed home to shower and get ready to take the kids to camp.
I did this as sets of 10, and kind of plodded along each set of 10 to not waste too much time resting between sets.
I did the last 20 together to not rest before the last 10. I should see how long I can go just plodding along like that... it would be good to use the heartrate monitor to really judge my heartrate and see how i feel.. so much of our pain is in our heads... I know I can go faster and harder.. you just have to get your head on right.
Good WOD.

Last time I did this WOD: 2012-12-24 - Same results
12:15
I did this with VERY little warm up to just bang out a fun somewhat fast paced WOD.

Bench Press

Worked to 275 - 3x2

C&J Complex
1 Deadlift
1 Power Clean
1 Hang Squat Clean
2 Jerk

Worked to 205

4x3minute intervals with a 1 minute rest
Burpee Box Jump x2
Burpee Pull Up x2

118 reps

1.) 20 minutes for 15 reps of Clean & Jerk. Heavy but perfect.
Up to 225# dropped down to 215# to work on form

2.) WOD
Row 1000m
50 BB OH Squat 45/35lb
40 Ab Sit-ups
30 DU's
20 KB Swings 2/1.5 pood
10 MU transition

A.
Front Squat
*Set 1 – 3 reps @ 245
*Set 2 – 2 reps @ 260
*Set 3 – 1 rep @ 280
*Set 4 – 3 reps @ 260
*Set 5 – 2 reps @ 280
*Set 6 – 1 rep @ 295
Rest 2-3 minutes between sets.
B.
Take 15-20 minutes to build to today’s 1-RM Clean
265# Failed 275#
C.
Three sets of:
Halting Clean Deadlift x 2 reps @ 325
(pause 2 seconds at mid-thigh)
Rest as needed
D.
For time:
3 Rounds
500m Row 1:1 rest

Partner WOD:

As a pair, complete 100 reps of each exercise. Only 1 person doing work at a time. Worked with Rick.

• Burpees
• Mountain Climbers (2-count putting feet up to the outside of the hands)
• HSPU (Did 3 kipping on the wall, Then did the rest with feet on a box)
• Abmat Situps
• Pullups
• Knees to Elbows
• Dips (Using a Box)
• Flutter Kicks (4-count)
• Squats

We each did 50 reps of each exercise

Row 1000m then,

25 Pull ups <--75 pull ups & then droopped to ring rows

7 Shoulder to overhead 135/95 <--65#

Hands were blistering so i had to drop down from the pullup bar.

Prep
Note: Each of these exercises should take 8 seconds per rep. Descend into the bottom position of the exercise slowly over the course of 4 seconds. Hold the bottom position for 4 seconds. Shoot out of the bottom position quickly with speed & control.
3 rounds of:
- 5 Air squats
- 10 Pushups

Workout
4 rounds of:
- 50 Air squats
- 400m run

Results
14:15

Post-Workout
- Bar muscle-up practice
- Hand stand pushup practice

Notes
The purpose of this workout is to work on squat depth and hip flexibility. Although air squats can be done very quickly, the goal was to focus on form not speed. Now, that all went out of the window by round 3 but at least I started strong!