WEDNESDAY 120229

For time:
25 Handstand push-ups (modified, feet on 30" box)
50 Toes-to-bar (Rx'd !!!!!!!)
Run 800 meters (Rx'd)
75 pound Push press, 75 reps (Rx'd)
150 Double-unders (Rx'd !!!!!!!)

26:48

WOW to everyone who went sub 15.

4 rounds of:
4 Pull-ups
5 KBS (70,45)
45 Double Unders
4 Pull-ups
5 KBS (70,45)
45 Double Unders
Complete the 4 rounds, then hold a Handstand hold for 45 secs to stop the time. If you cannot hold for the whole 45 secs break it up, but it must equal 45 secs of total hold time.

For time:
25 Handstand push-ups
50 Toes-to-bar
1/2 Mile Run
80 pound Push press, 75 reps
150 Double-unders

3 Power Snatch 135,95
2 Muscle-ups / 4 pullups, 4 Dips
32 box Jumps 30/24
3 Power Snatch 135/95
2 Muscle-ups / 4 pullup, 4 Dips
32 Double unders / 128 singles
3 power Snatch 135/95
2 Muscle-ups / 4 pullup, 4 Dips
32 KBS 53/ 35
3 Power Snatch 135/95
2 Muscle-ups / 4 pullup, 4 Dips
32 Deadlifts 135/95

Strength:
Load barbell up with your bodyweight (e.g. for Dale - 195)
5 - Deadlift
4 - Hang Power Clean
3 - Push Press
2 - Front Squat
3 Rounds - if you cannot do your bodyweight choose a challenging weight. The goal is to not set the barbell down. Rest as much as needed between rounds

Finisher:
Prowler/Butcher Relays
5-7 assigned to a sled. You will go up and back X 2, then next person, etc...repeat for 5 rounds

S.W.O.D.

P.P. "or" Squat 5-5-5-3-3-3

"Leap This"

18min A.M.R.A.P

50m Broad Jump
10 Combo's
10 Med Ball Slams 20/12
10 Mountain Climbers (Each)
100 Single Jumps (Jump Rope) or 50 DUB's

*Coaching notes: Please keep count of your rounds for scoring.

Strength: Snatch practice for 12.2 WOD.

Worked up to 55#, highest I've done!

WOD:

3 Rounds
40 Lunges (each leg = 1)
30 Box Jumps @ 20" (16")
20 V-Ups
10 Ring Dips (used blue band)

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Snatch: Need to work on keeping bar as close to body as I can and getting under it more.
Box Jumps: So bummed to go back to 16", but after the lunges could not do the 20".
Ring Dips: Need to work on keeping hands rolled out (11 and 1) when up to save muscle power.

10min AMRAP

30 snatches (45)
30 snatches (75)
30 snatches (105)
Max reps

Three rounds of:
20 Double unders (60 Singles)
20 Squats
20 Supermans
20 Kettlebell swings, 1 pood
20 Burpees

Round one is one minute long, round two is two minutes long and round three is three minutes long. There is a one minute rest between rounds. Record number of reps accomplished per round.

reps: 60, 86, 100 (singles, 1 pood)

TUESDAY 120228

Weighted pull-ups 1-1-1-1-1-1-1 reps

BW - 10 - 20 - 30 - 35- 40(f) - 40(f) - 35

35 is a new PR, but lets face it, I have a long way to go. BW = 225lb