“Moore”

1 Rope climb
Run 400m
Max Handstand push ups (MOD: 1 Abmat)

20min AMRAP

Score is # of HSPU

Rope climbs were tricky with my hand still healing. I wrapped it and put on a glove which was great on the descent, but made the climb up a little harder. For the HSPU, I need to remember to keep my head further from the wall and always look straight ahead (not at my hands!) to protect my neck.

27, i think?

Every 40 seconds for 4 minutes:

1 Snatch (full) + 1 Heaving Snatch Balance + 1 OHS @ 155#

2) Every 40 seconds for 4 minutes:

1 Clean (full) + 1 Push Jerk + 1 Split Jerk 185#

Conditioning

For time:

20 Burpee Over-the-Box Jumps 20″
20 TTB
20 Burpee Over-the-Box Jumps 20″
20 Row for Calories
20 Burpee Over-the-Box Jumps 20″
20 C2B Pullups
20 Burpee Over-the-Box Jumps 20″

Run 1 mile

40 Thrusters @ 55lbs
3 Burpees at the top of every minute

(I ended up doing burpees 3x.... broke the Thrusters into sets of 10 and then one final set of 15 then 5)

Run 1 mile

I AM GASED.

20 minutes treadmill/ 3 minutes incline walking Level 15, 3.0 pace, 2 minutes running, 7.5 pace

SUPERSET:
Snatch High Pull 5x5
Banded Reverse Crunch 5x20
Decline Sit Ups 5x20

SUPERSET:
Snatch Grip RDL 4x6
Renegade Rows 4x20 (10pulls each side)

SUPERSET:
Wide Grip Lateral Pulldown 3x20
Diamond Pushups 3x10

Conditioning 5RNFT
2 Wide Grip Strict Pullups
2 Strict Chin Ups
2 Shoulder Width Strict Pullups
2 Supinated Grip Strict Pullups
Run 200m

-Buy In-
Skill: Clean & Jerk
10 min to work on complex of:
1 HPC + 1 clean + 1 jerk
Kept it light at 185

WOD
As Many Rounds as Possible in 9 Minutes:
8 Hang Power Clean (165/115)
15 Toes to Bar
3 Rds + 9 reps RX'd

-Cash Out-
25 Unbroken GHD Situps
50m farmer walk with 65# DB & fat grips

Ring Dips and Pistols
1-2-3-4-5-6-5-4-3-2-1
Oly Option
2 Touch and Go Full Clean Plus 1 Jerk
Finisher
10-1
1-10
Weighted lunges 95/65 and T2B
Did as Rx'ed

EMOTM for 10min:
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat @ 65-70% 1RM Snatch
No dropping bar during complex. Competitors add weight each time through.
35# was too easy but 70% of my currently known 1RM. Coach said I'll definitely get a new PR. Be nice since 50# sucks.

AMRAP 5min:
10 Burpees,
10 T2B (knee tucks)
Rest 2 mins. Repeat.

7 rounds + 7 Knee tucks

Warmup:
20 KB swings @ 16kg

Lifting:
Warmup sets: 5 x 105#, 5 x 135#, 3 x 155#
Working sets: 3 x 185#, 3 x 205#, 3+ x 230# (13 reps)

Had trouble fitting in Wendler this week, but this was very nice. Did not expect to DL 230# that many times. This puts my theoretical 1RM at 297#, which is a big jump for me. Not sure if it's partly due to technique, freshness, or because I've been taking creatine. We'll see.

Then 5 x 10 @ 135#
and 5 x 10 hanging leg raises

Cash out:
80 more KB swings @ 16kg

• Bodyweight bench press (e.g., same amount on bar as you weigh)
• Pullups

5 rounds for max reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet.

Total score of 141.

Round 1: 12/18
Round 2: 12/21
Round 3: 09/16
Round 4: 09/20
Round 3: 08/16

Sprint Intervals:

150m Sprints - 5x150m (rolling start - 5min between reps) - 24.22, 21.97, 20.28, 20.65, 21.15
200m Sprint - 1x200m (rolling start) - 30.31
100m Sprints - 2x100m (rolling start, 5min between reps) - 13.5, 13.6